2014 - week of Sep 22nd

Monday
w/u: 200m easy freestyle

2 x  (6 x 50m on 1:00/1:10 as:

  • breath every 3/2/3/2

  • breath to the right only

  • breath to the left only

  • every 3 strokes breathing

  • every 5 strokes breathing

  • every 7 strokes breathing)

Main:

3/4 x 200m Desc on 20 sec rest

100 Moderate  on 20 sec rest

2/3 x 300m Desc  on 30 sec rest

100 Moderate

Take 1 min rest

C/D : 6 x 75 (50 free, 25 back) on 20 sec rest

Thursday


GROUP 1

6:15pm

W/U:

300 (swim/kick by 100/50)
400 pull (3/5 breathing pattern by 100)
Build:

16×25 w/ :10 rest (1 fast/1 easy)
4×125 w/ :30 rest (25 sprint/100 smooth)
Main:

4×75 pull w/15 rest (all strong)
300 swim with smooth, perfect technique
C/D:

100 choice cool-down

 

GROUP 2

7:15pm – getting ready for swim meet

 

w/u:

300 (swim/kick by 100/50)
400 pull (3/5 breathing pattern by 100)
Build:

16×25 @ :50/40/30 (1 fast/1 easy)
8×125 @ 2:40/2:30/2:20 (25 sprint/100 smooth)
8×75 pull @ 1:25/1:15/1:05 (all strong)
Main:

8×25 @ :60 (dive in, sprint for half of the pool, swim easy to the wall)
400 swim with smooth, perfect technique
C/D:

200 choice cool-down

Sunday


IM Format

 

200 swim/100 kick
4/8×50 @ :50 (IM format)
4×100 pull @ 1:20 (all strong)
4×50 @ :45 (25 Tarzan drill/25 swim)
4×150 pull @ 1:50/2:00/2:10/2:20 (all strong)
6×50 @ :40/50/60 swim (25 FAST!/25 easy)
3×200 pull 2:30/2:40/2:50 (all strong)
6×50 @ :60 swim (all from a dive, FAST!)
1/2/3 100 IM
300 cool-down (50 kick/100 swim)

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