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