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

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