2013 week1/2
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