2013 week 17

Monday

w/u: 300m smooth

Build:

4 x 50m drill/swim – scull

4 x 100m strong pull

4 x 50m (25fast/25easy)

4 x 100m strong pull

Main:

40 x 50m

· 16 x 50 (sprint every 4^th, others are steady) on 10 RI

· 12 x 50 (sprint every 3^rd) on 15RI

· 8 x 50 (sprint every 2^nd) on 20RI

· 4 x 50 sprint on 20RI

2 min bonus rest

c/d: 200m non free

3/2 x

[3 x 50 as 25 drill 25 swim

2 x 100 as 25 kick 75 swim

4 x 25 speed work]

3/2 x

6 x 200

As 200 build

150 build 50 fast

100 build 100 fast

50 build 150 fast

200 fast

200 smooth swim or drill

(all on same interval except last one, just regroup before next round)

8/6/4 x 50

Odds: 25 scull 25 swim

Evens: kick

Sunday May 12

8/6 x 75 as 25 drill 50 build, at least 3 different drills

4/3 x

[6 x 25 odds: smooth evens: build

3 x 50 speedwork

4 x 50 fast!]

Add 10 s to pace time for 4 50s each round

200 smooth