2013 week 6

w/u: 2/3 (100 drill/swim 100 build)

Main:

2/3 ( 8 x 50 descend 1-4 hold fastest time for 5-8, 100 easy , 3 / 4 100 even split, 100 easy)

c/d:

200-400 as 25 non free/25 free

2000/2600m/ 3000/ 3400 m

WU: 2 /3 200m free, easy

Build:

5/6/8 x 100 alternate drill/free RI 15sec

300-200 every 3^rd 25 backstroke

4x [ 100 drill 2:00/2:15

1/3x25 10m! 0:45/0:55

1/3x25 15m! 0:45/0:55

1/3x25 20m! 0:45/0:55

Round 1: Dive 25!

Round 2: Dive 50!

Round 3: Dive 75!

Round 4: Dive 100! ]

Swim back after 50 and 100

200 smooth

· Sidekick

· Fist

· 6/5 switch (6 strokes freestyle switch to 5 strokes back stroke, back to freestyle - repeat)

· Fingerdrag

· One arm drill (HYDRATE)

4 x 50kick RI 15sec

200 free, easy (HYDRATE)

4 x 50kick RI 15 sec

200 free, easy (HYDRATE)

4/8 x 50 surges as 20/30 RI 10 sec

200m free, easy (HYDRATE)

4 x 100 descending

c/d: 200m non-free