2013 week 12

Monday

 

Warm Up:

8 x 50m any stroke (even pace); RI:15s

Build

(x 3):

1 x 50m breathe right

1 x 50m breathe left

2 x 50m one arm drill (25m – right; 25m - left)

Main:

8/7/6 x 200m even pace time; RI 30s

Warm Down:

2 x 100m any stroke; RI 20s

2400m/2600m/2800m

 
Thursday
 
4/3/2 x 150 as 50dr 50 k 50 sw
3x
5x200
As 200 build
      150 build 50 fast
      100 build 100 fast
      50 build 150 fast
      200 fast
First and third round fr second round non fr

8/6/4 x 100 as 50 kick 50 sw

Easter Sunday pool closed

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