2013 week 9
Date: Mar 4 2013
Duration: 60 min
Distance:
Location: MUN Pool
Warm up
4 x 100m - Free (even pace); RI 0:15
Build (repeat 6 times)
1 x 50m - Front Scull (25m) and Kick (25m); RI 0:15
1 x 50m - Free Push & Glide; RI 0:15
Main
100’s on constant pace time(set your pace time after first 100)
2/3/4 x 100m - Free RI 0:25
3/4/5 x 100m - Free RI 0:20
4/5/6 x 100m - 100m; RI 0:15
5/6/7 x 100m - 100m; RI 0:05
Warm down
8 x 25m – Easy: Back, Breast, Back. Breast; RI 0:10
Thursday, March 7
1/2 x
100/200 drill swim
4 x 50 as:
25 fast 25 smooth
25 smooth 25 fast
50 smooth
50 fast
Two pace times – p1 tight (~5-10s rest) and p2 moderate (~15-20s rest)
32 x 100 as:
4 @ p2, 4 @ p1
3 @ p2, 5 @ p1
2 @ p2, 6 @ p1,
1 @ p2, 7 @ p1
8/4 x 50 odds: kick evens: swim
Sunday, March 10
8/12 x 50 odds: 25 drill 25 build, evens: speed work
2 pace times: P1 – tight pace time with very little rest (ie. 1:20/1:30/1:40)
P2 - Moderate pace time (ie. 1:40/1:50/2:00)
25 x 100
1 @ P1, 4 @ P2
2 @ P1, 3 @ P2
3 @ P1, 2 @ P2
4 @ P1, 1 @ P2
5 @ P1
8 x 50 odds: kick, evens: swim