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