2012 week 5, Oct 22, 2012

w/u : repeat 2 x

100m easy free + 15 sec

1 x 50m finger tip drag

100m easy free + 15 sec

 

Build:  repeat 2 x

6 x 50m drill on 15 sec rest

Broken arrow

Fist drill

Sculling or one arm drill

 

Main set: repeat 2 x

 

6 x 100m on set pace time

(your fastest time on 100 + 30 sec rest)

Alternate at slow, medium, fast

 

Cool down:

 

4 x 50m buddy swim (watch for cross over)

 

2600m

w/u: 200 free easy

200 kick/swim

200 pull(good reach and holding good water)

 

Build:

6 x 75 kick/drill/swim

Main:

4/5/6 x 100m DPS(stay constant for every 25’s)

 6x 50 drill swim(scull, one arm, broken arrow…)

4/5/6 100m constant DPS (reduce swim time)

c/d: 100 non free


200 kick/swim

8/6 x 50 as odds: low stroke count

                  evens: build

 

choose two pace times; P1 - fast 100s with low rest, P2 - recovery with no more than 20-25 seconds rest

4/3 x 100 strong on P1

4 x 100 on P2

4/3 x 100 strong on P1

3 x 100 on P2

4/3 x 100 strong on P1

2 x 100 on P2

4/3 x 100 strong on P1

1 x 100 on P2

4/3 x 100 strong on P1

 

100 smooth

 

5/7/9 x 25 synchro swim with partner (partners swim side by side and try to synchronize arms with each other)

 

200 build 

 

? x 100

 

3 lanes on set 1, 2-3 on set 2, 203 on set 3

 

Set 1 (one 100 on each): 2:00, 1:55, 2:00, 1:50, 2:00, 1:45, 2:00, 1:45, 2:00, 1:40, 2:00....and so on)

Set 2 (one 100 on each): 2:15, 2:10, 2:15, 2:05, 2:15, 2:00, 2:15, 1:55, 2:15, 1:50.....and so on)

Set 3 (one 100 on each): 2:30, 2:25, 2:30, 2:20, 2:30, 2:15, 2:30, 2:10, 2:30, 2:05... and so on)

Go until miss a pace time then do every second 100 (the slower pace times) as 50 drill 50 build

 

10/8/6 x 50 as odds: 25 drill/25 technique

                       evens: 25 build/ 25 fast

 

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