2013 week 16

Monday, April 29 2013

 

Warm up

600 warm up (300 swim/300 pull)

Build

4x25 w/:15 RI (Kick)

8x25 w/:15 RI free (descend stroke count 1-4, 5-8)

8x25 w/:15 RI free (descend 1-4, 5-8)

Main

500 w/Fins & Paddles (negative split)

400 Pull (3/5 breathing pattern by 100)

200 FS (50 free/50 non-free, repeat 1 or 2)

4x50 w/:15 RI free (Reverse Circle Swim)

Cool down:

100m any stroke :15 RI

 

2900m/2700m

 

Thursday May 2

 

1/2 x

[2 x 100 dr/sw

6 x 50 odds:kick evens:build]

 

3/4 x

[3 x 50 dr/build

3 x 50 descend

4 x 100 best average (fastest you can hold for all 4)

100 smooth]

round 1 - 100s on 1:20, round 2 - 100s on 1:30, round 3 - 100s 1:40, round 4 - 100s on 1:50

can change pace times but keep pattern

 

12 x 50 as 

4 x [1 kick, 1 drill, 1 swim]

 

 

 

Sunday May 5

 

8 x 100 

odds: choice swim

evens: 25k 50 dr 25 sw (im order)

 

4 x

[4/6/8 x 25 odds:drill, evens:fast

75 drill or smooth swim

50 dive fast

25 smooth]

im order by round (so first round is fly, second round is back, third round is breast, fourth round is free. if anyone doesn't want to do a certain stroke feel free to switch)

 

200-400 smooth

 

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