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