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

 

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

 

 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

 

 

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

 

 

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