Fall 2013 - 1

  Monday , 8pm
  
200m easy

4 x 50m pull with good roll

200m easy

 

Build/Drill:

6 x 50m  Drill

·        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

6 x 100m Desc 2-2-2 on 15- 20 sec rest

Take 1 min rest

 

4 x 200m Desc on 30 sec rest

 

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

 

Thursday, 6:15pm
 
w/u: 200m choice

Build:

2 x 200m

 Broken up as

(50 free/50kick/50free/50kick)

Main Set:

300m, 200m, 100m

Mod pace  :20RI

300m, 200m, 100 m

negative split : 25RI

200m fast : 30RI

100m fast : 30 RI

c/d: 100m choice

 

Thursday, 7:15pm

 

 

3/200 drill swim

4 x 50 as 25k fast 25 smooth swim

3/200 every fourth 25 fast

 

6/5/4 x 

[3 x 100 strong swim 1:35/1:55

 1 x 100 fast swim 1:20/1:40]

 

6/8 x 50 

odds: k/sw

evens: non fr/ ch

 

Sunday, 5:45pm
 
w/u and build:

2 x 200m drill/swim

3 x 100m build (take your best 100 time)

Main: TIMED SET -  EXACT PACE TIME

8/10 x 50m with every 4th as a sprint

Pace time: ½ of 100m time

1 min rest

6 / 9 x  50m with every 3rd as a sprint

Pace time: add 5 sec to your prev. pace time

1 min rest

6 / 8 x 50m with every 2nd as a sprint

Pace time : add another 5 sec to your previous pace time

1 min rest

2 / 4  x 50m , sprint every one,

Pace time: add another 5 sec to your previous pace time

200m pull buoys focus on good rotation through the hips and shoulders.

 2 / 4 x 100m reduce your stroke count (on 25s)

w/d:  200m easy

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