2013 week 19

Monday

Warm up

10 x 50 odds: swim

evens: 25 kick/ 25 drill

Main set

3/2 x [100 build

100 as 75 build 25 fast

100 as 50 build 50 fast

100 as 25 build 75 fast

100 fast

100 easy]

Warm down

200-300 as 25 non-free/25 free

Thursday May 23

3/2 x

[4 x 50 25 streamline k, 25 dr

4 x 50 20! 30 smooth

2 x 100 as 50 nonFr, 50 Free build]

10/8/6 x 100 as odds: build

Evens: 50 dr 50 @ 200 pace

7 x 200 Desc 1-7 (last one fast)

8/6/4 x 50 as either 25 scull 25 swim or 50 kick

Sunday May 26

4/3 x

[100 dr/sw

4 x 25 descending]

4 x

[6/4 x 50 hold fastest time

100 smooth]

Add 10 s to pace time for 50s each round (all 6 the same then 10 s more resr next time through)

200-400 every third 25 kick