2013 week 4

I V L O

 

Breast stroke

w/u  400m  smooth every 4th length – non free

Build:

8 x 50m Drill up/swim back on pace time

Breast Stroke

3 x 50 m drill up /swim back breast

  • Arms in torpedo/breast kick

3 x 50 m drill up /swim back breast

  • Arms in torpedo every second breast kick come up to breath and pull

3 x 50 m drill up /swim back breast

  • Hands by your side breast kick

Main:

3/4/5/6 x 150m free/breast/free on pace time 

 

Grp activity: flutter board

 

w/d: 200m back stroke

 

w/u  4 x 100m with 5 dolphin kicks off the wall

        3 x 50m @                                                                                                                                                                                                                                                                                                 1:15/1:20/1:25/1:30/1:35

3 x    Emphasis on:

        Break out

        Turn

        Finish

Main:

3 x 150 m slow

2 x 150 m steady

1 x 150 m fast

1 x 150m super fast

 

200m breast/back combo

 

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