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