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