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