2013 week 20/21
Monday, May 20 2013
Warm up
4 x 100 Any Stroke (even pace) :15 RI
Build (x3)
1 x 50m Finger Drag :10 RI
1 x 50m Head up / Head down (6 strokes) :10 RI
Main
2 x 500m (even pace) :60 RI
2/1 x 400m (even pace) :30 RI
1 x 300m (even pace) :15 RI
Cool down:
4 x 50m (easy any stroke) :15 RI
3000m/2600m
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
Open water
Warm up
300m warm up
(easy)
Build
800m
(sprint - benchmarking)
Main
4x50m Tarzan swim
4x50m No-wall swim
4x50m Leader swim
4x50m Reverse Leader swim
2x50m Dolphin dive swim
4x25m mass start
2000m Total
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