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

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