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

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

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
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