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Jan 7th, 2013
Mixed strokes and kick set
w/u: 3 / 4 x 200m drill swim(dr1, dr2, dr3, dr4) dr 1 – flutterboard whip kick dr 2 – breast stroke pull(pull buoys) dr 3 – 6/5 ratio swim dr 4 – back scull
Build: 4 / 6 x 150m (kick/swim/kick) on 20sec RI
Main: All on 10 – 15 sec RI
12 x 50m (back/free) evens and odds Or 12 x 50m (fly/free) evens (breast/free) odds Or 12 x 50m (breast/free) evens and odds Or Combine 2 strokes (Example) 6 x 50m (back/free) evens and odds and 6 x 50m (breast/free) evens and odds
c/d: 3 / 4 x 100 backstroke
SNOWSTORM Jan 10, 2013
Jan 13, 2013 8/6/4 x 100 odds:50sw 50k evens:build
3 x [ 4/3 x 50 as 25 dr 25 build on 1:00/1:10/1:20 4/3 x 50 descending on 1:00/1:10/1:20 1st round - 4 x 50 @ 200 pace on 0:50/1:00/1:10 2nd round - 2 x 50 @ 100 pace on 1:00/1:10/1:20 3rd round - 1 x 50 all out effort, 50 pace ]
300-400 smooth with every third 25 as scull
Monday, Jan 14th, 2013
w/u: 4 x 50m any stroke at even pace (mix it up) Build: 1 x 50m single arm with flutter board(switch arms) 1 x 50m flutter broad breast kick 1 x 50m back kick 1 x 50m side kick(switch arms) Main: 75: 25 easy breast, 25 mod free, 25 hard breast 75: back free back 75: breast free breast 75: all free, 25 easy, 25 mod , 25 hard 6 x 50m free Breath evry 3,5,7(repeat) 6 x 50m dps Distance per stroke(reduce stroke rate) 4 x 100m at steady pace time (20 sec rest) w/d: 100m easy backstroke
Thursday, Jan 17th, 2013 6:15pm w/u 200m pull with good body roll (pull buoys optional) Build : 6 x 50m drill on pace time 200m freestyle focus on kick 2 x 50m pull with paddles or fists on pace time 200m steady swim (look straight down) Main set : repeat 1/2 times 300m continuous at 70% effort 30 sec rest 200m strong pull (paddles optional) 30 sec rest 2 x 50m scullW/ down: backstroke or breast stroke
Thursday Jan 17, 7:15pm 8 x 100 o:50 dr 50 sw e: 2 15m sprints anywhere within 100 6 x 400/300 5:45/6:00/6:30 1st one following the pattern 25 fast 75 strong 2nd one following the pattern 25 fast 50 strong 3rd one following the pattern 25 fast 25 strong 4th one following the pattern 50 fast 25 strong 5th one following the pattern 75 fast 25 strong 6th as 400 fast for time 12/9 x 50 as 3 x [1 x 50 nonfr/fr 1 x 50 kick 1 x 50 drill/swim] Sunday, Jan 20, 2013 2/1 x [200 as 25 drill 25 swim 4 x 25 descend] 4 x 50 o:25 fast 25 smooth e:25 smooth 25 fast 4/3 x 100 fastest pace you can hold on 1:25/1:40/2:00 100 smooth 4 x 50 o:25 fast 25 smooth e:25 smooth 25 fast 4/3 x 100 fastest pace you can hold on 1:35/1:50/2:10 100 smooth 4 x 50 o:25 fast 25 smooth e:25 smooth 25 fast 4/3 x 100 fastest pace you can hold on 1:45/2:00/2:20 100 smooth 5/4/3 x 100 breathing every 3/5/7/3 by 25s
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