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