2013 week 11
w/u – 300m smooth
Build:
4 x 75m back/free/back
4 x 75m breast/free/back
Main
8(6) x 150m
(75m tempo/75m easy)(15 sec rest)
200m tempo(as 50s) (20 sec rest)
300m tempo(as 75s) (30 sec rest)
100m Tempo
c/d: 100m back
100m breast
(2900m)
4 x 200
Sunday March 24
5/4 x 100 as 50 drill 50 build
3/2 x 4 x 25 as12.5 fast 12.5 smooth12.5 smooth 12.5 fast25 smooth25 fast
100 smooth
4 x 50 as25 fast 25 smooth25 smooth 25 fast
50 smooth 50 fast100 smooth4 x 25 as12.5 fast 12.5 smooth12.5 smooth 12.5 fast25 smooth25 fast
100 smooth
Round 1 fr, round 2 non fr, round 3 choice200-300 warm smooth swim
First 200 all fr, second 200 add in a 50 of one other stroke (add breast – go 100fr50br50fr), third add another and fourth will be 200 IM.
16 x 50 IM order
4 as 25 kick 25 drill
4 as 25 drill 25 swim
4 as 50 swim
4 as 25 fast 25 choice smooth
8/10/12 x 200Odds: choice drill/swim
Evens: IM fast
3 x 100 as 25 scull 25 swim 25 scull 25 swim
2 x 100 kick talk
3 x 100 ascending hold technique