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