2013 week 7

Monday:
w/u:

300 m drill swim Build: 

6 x 25m count your stroke

200m free

6 x 25m minimum stroke count

200m free

 

Main:

1 / 2 300m pull on 30 sec RI

2/3/4 x 100m on 10 sec RI

1 /2 300m pull on 30 sec RI

4/6/8 x 50m fast on 15 sec RI

 

w/d: 300m kick/swim

 

2500m

Thursday

 

4/3x100 as sw k dr sw by 25
10/8x100 o:dr e:50b 5s 50 400pace 

400
200 dr/tech
300 @ 400 pace 
2x50 best average
200 dr/tech
200 @ 400 pace 
4x50 best average 
200 dr/tech 
100 @ 400 pace
6x50 best average
200 dr/tech 
8x50 best average

 

6x75 as 25 scull 50 ascending (decrease speed but keep technique)

 

Sunday Feb 24

4 x 100 rotate 25 fast

6/5/4 x 50 descend

6/5/4 x 50 with speedwork (first 15, middle 15 or last 15 m fast)

10 x 100 fast from a dive on 3:00

OR

8 x 100 fast from a dive on 4:00

There should be a large amount of rest for these. Use it to make sure every 100 is an all-out sprint with lots of effort! (Dive from bulk head. If they can’t dive they can start from either end)

200 – 400 smooth with every 3rd 25 non fr

 

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