2013 week 15

Pyramid

w/u: 200m smooth

200m drill/swim

200m kick/swim

Build: 4/6/8 x 50m descending from moderate effort and holding with 15-20 sec rest

4/6/8 x 100m descending from moderate effort and holding with 20-30 sec rest

Main:

100m on 10 sec RI

200m on 15 sec RI

300m on 20 sec RI

400m on 25 sec RI

300m on 20 sec RI

200m on 15 sec RI

100m on 10 sec RI

c/d :  200m easy choice

 

Thursday April 25

 

4/3 x 200 as 50sw/50dr/50k/50sw

 

3x

[3 x 300/200 descending

3 x 50 drill

3 x 50 as 25 scull 25 strong swim]

 

400-200 warm down

 

Sunday  6/8/10 x 50

Odds: 25 fr 25 non fr Evens: drill

 4 x 100 as 50 fast 50 smooth  50 smooth 50 fast 100 smooth  100 fast  

50 smooth

 4 x 75 as

Half fast half smooth Half smooth half fast All smooth               All fast

 50 smooth

 4 x 50 Same pattern

 50 smooth

 4 x 25 Same pattern

300 smooth swim mix up strokes

 

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