2013 week 3
Monday
w/u: 2 x 300m swim/kick/drill/swim/kick/drill
Build: 8 x 50m odds: distance per stroke, evens: breast
Main : 3 x 150m, 100m, 50m
Round 1 RI = :25,:20,:15
Round 2 RI = :20,:15,:10
Round 3 RI = :15,:10,:05
c/d: 200m non-free
2100m
Thursday 6:15pm
w/u
2/3 (100 drill/swim 100 build)
Main:
2/3 (8x50 desc 1-4 hold fasted time for 5-8
100 easy
3 /4 100 even split
100 easy)
c/D 200-400 as 25 non fr/25 free
Thursday 7:15pm
3/4*150 as 50sw 50k 50dr
3/4*200 descending on 3:45/4:00/4:30
100 smooth
3/4*200 hold fastest descend time on 4:15/4:30/5:00 (30 extra seconds from descend time)
4/5/6 * (25 scull 30s rest 25 underwater kick 30s rest)
Sunday
4*100 odds: 50 fr 50 non fr
evens: 50 dr 50 build
4*25 dr 0:45
3/2*50 speedwork 1:10
200!
30s-1:00 to regroup
4*25 dr 0:45
3/2*50 speedwork 1:10
150!
30s-1:00 to regroup
4*25 dr 0:45
3/2*50 speedwork 1:10
100!
30s-1:00 to regroup
4*25 dr 0:45
3/2*50 speedwork 1:10
50!
200 warm down