2013 week 10
w/u: 300 choice of stroke swim
Build: 300 kick, 200 drill swim
catch-up drill- one arm drill-fist drill
Main set:
6 x 100 (T-Pace minus 1 to 2 seconds)
100 very easy recovery swim followed by less than a minute rest
4 x 100 (T-Pace minus 3 seconds)
100 very easy recovery swim followed by less than a minute rest
4 x 100 (T-Pace minus 5 seconds)
100 very easy
Cool down:
300 smooth (including some catch-up, some one-arm, some spear into the water)
Total distance: 2800
Thurs Mar 14
2/1 x [200 drill swim
6 x 50 odds: kick
Evens: build]
32 x 25 on 0:30/0:40 (tight interval)
@ 800 pace
200 drill or smooth
16 x 50 on 0:50/1:10 (tight interval)
@800 pace
200 drill or smooth
8 x 100 on 1:30/2:10 (tight interval)
@800 pace
200 drill or smooth
**optional 4 x 200 on 3:00/4:10 (tight interval)
@800 pace
6/4 x 100 odds: 50 swim 50 kick
Evens: 25 scull 75 swim
w/u
2 x 200 m swim
200m drill swim by 50(choice drill)
4 x 50 descending 10-15 sec RI
Main:
8/6/4 x 50 on :55/1:05/1:15
As 25 drill / 25 swim(count strokes)
1 min RI
8/6/4 x 50 on 1:00/1:10/1:20
Count strokes for 50 descend stroke count
1min RI
8/6/4 x 50 on :55/1:05/1:15
Hold lowest stroke count and descend time each 50
1 min RI
6 x 100 Tight pact time ~10sec RI
Hold same speed
w/d:
10/8/6 x 75
odds 50 kick/25 swim
evens: 25 scull/50 swim