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

 

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