2012 week 6, Oct 29, 2012

 w/u

200m choice

Build:

500m free

200m all kick(but vary styles)

400m pull(pull buoys)

300m choice (breast, back, fly, IM or 6/5 free/back ratio)

Main:

6(8)  x (4 x 25m fast plus 10 sec rest) 1 min bonus rest

w/d: 200m super easy (2600m)

 Benchmarking  Session

 

Long and short distance

 

300 as 100 drill/100 kick/100 build

5/4/3 x 50 descend stroke count
100 drill/swim
100 fast

 5/4/3 x 50 descend stroke count
100 drill/swim
200 fast

 5/4/3 x 50 descend stroke count
100 drill/swim
300 fast

 5/4/3 x 50 descend stroke count
100 drill/swim
400 fast

200-400 as 25 non fr 25 fr

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