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

 

 

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