Fall 2013 - 3

 
Monday
Thanksgiving cancelled

 

Thursday 6:15pm 
 
Benchmarking Session

Long Course 1500m

Thursday 7:15pm
 
Benchmarking Session Long Course 1500m
SUNDAY
 
100 drill/swim

100 kick/swim

100 build

3 x 50 descend 

take 30 s rest

1 x 50 fast! get time.

 

4/3 x 50 try to hit 'fast' time + 9 on 1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 7 on 1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 5 on 1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 3 on 1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 1 on 1:10/1:20

100 smooth

***goal is to try to hit exact time not just beat it. working on knowing the feel of different speeds and not just powering through 50s.

 

6/4 x 75 scull -->swim

 

Monday
 

Body Roll

w/u: 200m (50 swim, 50 kick, 50swim, 50kick)

Build:

6 x 50 drill swim

(side kick, 6/1/6, 6/3/6)

Main:

300,200,100 moderate pace time on 20 sec R

200, 100, 50 neg split on 25 sec R

100 Fast on 30 sec R

6 x 50m good pull and rotation(can use pull buoys) on 25 sec R

C/D 200m easy

2050m

Comments