2013 week 18

Monday:

w/u: 300m swim

200m pull

100m drill swim

Build (example pace times)

6 x 75 at 1:45 kick/drill/swim

4 x 100m  at 2:00 distance per stroke

6 x 50m at 1:05 drill/swim(hydrate)

Main:

4 x 100m swim at 1:55 (descend 1-4)

6 x 50m pull at 1:00

4 x 100m at 1:50 strong effort

3 x 150m with 30 sec rest (5oswim/50kick/50swim)

(hydrate) (3000m)

 
Thursday May 16

8 x 75 as:
2 as 50 swim 25dr
2 as 25 swim 25dr 25swim
2 as 25 dr 50 swim
2 as 75 build

3/2 x
4 x 25 fast
1 x 50 fast (Extra 30s rest)
4 x 25 fast
1 x 100 fast (Extra 30s rest)
4 x 25 fast
1 x 200 fast
4 x 50 smooth

200-400 smooth mix up strokes

Sunday May 19

6/5/4 x
[100 as 50 kick 50 dr
50 with at least 20 m fast]

10/8/6 x 100 IM (fr if can't do IM)
Odds: drill or smooth
Evens: all out fast

8/6/4x 50 ascending speed
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