2013 week 5
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
1500m time trial
400/300 with every third 25 over kick(fast kick arms relaxed)
100 dr build 2:00
6/4 x 25 descending 0:30/0:45
4 x 100 fast! 2:00/2:15/2:30
100 dr build 2:00
6/4 x 25 descending 0:30/0:45
3 x 100 fast! 2:00/2:15/2:30
100 dr build 2:00
6/4 x 25 descending 0:30/0:45
2 x 100 fast! 2:00/2:15/2:30
100 dr build 2:00
6/4 x 25 descending 0:30/0:45
1 x 100 fast! 2:00/2:15/2:30
300/200 smooth as 25 scull 25 swim