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

 

 

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