2012 Week 8, Nov 19th

w/u:  2 x 200m drill/swim

Drill for follow through of the stroke – shark’s tail

 

Build:  repeat this set  3/2 times

1 x 25m streamline kicking on the back   (10sec rest)

1 x 25 free style swim( 10 sec rest)

1 x 25 m streamline kicking on the front (10 sec rest)

1 x 25 m free style swim (10 sec rest)

1 x 50 m corkscrew kick

Main:

3 x 300 Desc 1-3 on 30-40 RI

100kick

3 x 200 Desc 1-3 on 20-30 RI

100kick

3 x 100 Desc 1-3 on 10-20 RI

 

c/d:  200m drill/swim

Drill for follow through of the stroke – shark’s tail

 

3050m

 

 

 

 

 w/u: 4 x 75  kick, swim, kick

 

Main:

200 neg split  on 20RI

100m drill swim

4 x 100 desc   on 15RI

200 neg split on 20RI

100m drill swim

2 x 200 desc  on 15RI

300 neg split

 

c/d 4 x 75 free/back/free

 

2300m

Thursday

 

200 kick/swim

4 x 50 descend

4/3/2 x 100 drill/swim

 

10/8 x 50 on 0:45/0:55/1:05

100 smooth

 

8/6 x 50 on 0:50/1:00/1:10

100 smooth

 

6/4 x 50 on 0:55/1:05/1:15

100 smooth

 

4/2 x 50 on 1:00/1:10/1:20

100 smooth

 

(should hold faster pace as 50s get less and time gets easier)

 

 

200-300 as 25non fr/ 25 fr

 

 

 

Sunday

 

200 swim with strong push offs

6 x 50 with speed work (first, middle or last 20 m fast)

 

6/5/4 x [ 4 x 100 strong (~400 pace) on 1:20/1:30/1:40 (add 5 seconds to this interval each ROUND)

              1 x 50 fast! on 1:00/1:15/1:30

              1 x 50 smooth regroup within lane ]

 

6/4/2 x 75 as 25 scull with kick 50 smooth swim

 

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