2013 week 8

Monday Feb 25

 

2/3 x 300 as 100swim 100kick 100drill

 

8 x 25 0:45/0:50/0:55 scull to ~halfway then free

 

8/6 x 50 1:00/1:10/1:20

                As 25 dr 25 swim. Drill options: Double catch, catch up with hands separated, fist.

8/6 x 50 1:00/1:10/1:20

                Descend stroke count

8/6 x 50 1:00/1:10/1:20

                Hold lowest stroke count and descend time

 

8/6 x 50 1:10/1:20/1:30

                Try to get stroke count equal to time. Once its equal try to lower both.

 

8/6/4 x 75 1:30/1:45/2:00

                Odds: 50 kick 25 swim

                Evens: 25 scull 50 swim

 

Thursday endurance swim

 

Don’t forget to hydrate and set yourself a time or distance goal before starting to swim.

 

w/u:

 1/ 2 x 300m

1st 75 swim/ 25 Build!

2nd 50 drill/ 50 swim

3rd 25 smooth/ 75 build

 

 1 /2/3  x 200m kick/swim

 

Main set:

 

900/1200/1500m

You will rotate the lead position in a single lane. When the leader completes 100, they'll stay on the right side of the lane wall to allow everyone else to swim past. They'll then join the group as the new last person.  2 min RI

 

400m pull

 1 min RI

 

600/800/1200m 

alternate between 100m free and 100m alternate stroke

 

c/d: 300m drill/ swim

 

 

 

Sunday March 3

100/200 drill/swim

6 x 50 as 1 smooth, 1 10m fast 40m smooth, 1 20m fast 30m smooth, 1 30m fast 20m smooth, 1 40m fast 10m smooth, 1 50m fast

100/200 kick/swim

6 x 50 same pattern

8 x 50 @ 400 pace 1:00/1:10/1:20

100/200 smooth

4 x 50 @ 200 pace 1:10/1:20/1:30

100/200 smooth

2 x 50 @ 100 pace 1:20/1:30/1:40

100/200 smooth

1 x 50 all out

9/6/3 x 50

1 x 50 kick

1 x 25 scull 25 swim

1 x 25 non fr 25 fr

 

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