2013 week 14

Monday, April 15 2013

Warm up

2 x 150 IM (no fly – 50m back, 50m breast, 50m free) :10 RI

100m free focus on technique

Build (x6)

1 x 50m free breathe left  :15 RI

1 x 50m free breathe right  :15 RI

Main

3/2 x 400m (negative spit within each set) :20 RI

500m OWS (one touch – one sight)

Cool down:

4 x 50m any stroke :15 RI

 

2900m/2500m

 

Thursday April 18

 8/12 x 50

Odds: drill/swim

Evens: build

 9 x 100 as

1@1:50, 1@1:30

1@1:50, 2@1:30

1@1:50, 3@1:30

Can change pace times but keep pattern

 4 x 200 descend with neg split (take turns and partner get final time and halfway split)

100 smooth

4/6 x 100 same as 200s

100 smooth

2 x [4/6 x 50 descend]

100 smooth

 4/6 x 75 as 25 scull 50 smooth or 25 kick 50 smooth

 

 

4/3/2 x 300 as

odds 50 4R4L, 50 3R3L, 50 2R2L, 150 swim

evens 100 free 100 strong 100 non-free

8 x 50 kick

odds fast!

evens smooth

8/6/4/3 x 100 Pull

All descending

8/6/4/3 x 100 non-free

All descending

8/4 x 50 speed-work

1 fast Breakout!

1 fast turn!

1 fast finish!

1 easy

1 x 50 Sprint!

200m smooth non free

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