Fall 2013 - 5

Monday:
 w/u

200m choice

Build:

500m free

200m all kick(but vary styles)

400m pull(pull buoys)

300m choice (breast, back, fly, IM or 6/5 free/back ratio)

Main:

6(8)  x (4 x 25m fast plus 10 sec rest) 1 min bonus rest

w/d: 200m super easy (2600m)

 

 

 

 Thursday 6:15pm Halloween Swim

400 swim with at least 100 drill mixed in

6/4 x 75 as 25kick fast 50 smooth swim

4/2 x 50 IM coupling (swim with different kick, fr or bk with dolphin kick, breast of fly with flutter kick)

 

4/6/8 x 100 IM fast (if theres a stroke you dont like switch it for free)

 

6/8 x 50 partner pull (one partner pull while other holds their feet and kicks, switch partners at 25)

 

2/4/6 x 25 as far as possible under water swim the rest of the way, lots of rest (challenge your lane mates)

2/4/6 x 25 swim with as few breaths as possible (if this is easy, try some 50s!)

 

30s fast kick with partner. go to mid pool, partners face each other each holding one side of a kick board. try to push each other for 30s and see who wins

 

Thursday, 7:15pm Halloween Swim

400 swim with at least 100 drill mixed in

6/4 x 75 as 25kick fast 50 smooth swim

4/2 x 50 IM coupling (swim with different kick, fr or bk with dolphin kick, breast of fly with flutter kick)

 

4/6/8 x 100 IM fast (if theres a stroke you dont like switch it for free)

 

6/8 x 50 partner pull (one partner pull while other holds their feet and kicks, switch partners at 25)

 

2/4/6 x 25 as far as possible under water swim the rest of the way, lots of rest (challenge your lane mates)

2/4/6 x 25 swim with as few breaths as possible (if this is easy, try some 50s!)

 

30s fast kick with partner. go to mid pool, partners face each other each holding one side of a kick board. try to push each other for 30s and see who wins

 

Sunday
 
 w/u: 2 x

300 as 100 drill/100 kick/100 build

5/4/3 x 50 descend stroke count
100 drill/swim
100 fast

 5/4/3 x 50 descend stroke count
100 drill/swim
200 fast

 5/4/3 x 50 descend stroke count
100 drill/swim
300 fast

 5/4/3 x 50 descend stroke count
100 drill/swim
400 fast

200-400 as 25 non fr 25 fr

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