Fall 2013 - 7

 November 11th holiday

Thursday 6:15pm  

w/u:  200m nice and easy

 

Build : 

9 x 50m freestyle (progressive faster

 1-3,4-6,7-9)

2 x 50m sculling

2 x 50m kick set

9 x 50m freestyle (progressive faster

1-3,4-6,7-9)

 

Main:

6 x 200m @ every 2nd  easy pace (breath every 5 up/ breath every 3 down)

 

w/d: 200m back/breast stroke combo

(back can also be 5/4 ratio back/free drill)

 

2700m

 

Thursday 7:15pm

 

300 with every 3rd 25 scull

 

3/2 x 50 smooth/scull

3/2 x 50 drill/build

4 x 100 descending

 

3/2 x 50 smooth/scull

3/2 x 50 drill/build

3 x 100 descending

 

3/2 x 50 smooth/scull

3/2 x 50 drill/build

2 x 100 descending

 

3/2 x 50 smooth/scull

3/2 x 50 drill/build

1 x 100 fast

 

200 drill/smooth

 

 

 

Sunday 5:45pm

 

4 x 25 drill

4 x 50 as 25 kick/25 descend

 

3/2 x 50 on 0:50/1:10/1:30

3/2 x 50 on 0:45/1:05/1:25

3/2 x 50 on 0:40/1:00/1:20

3/2 x 50 on 0:35/0:55/1:15

3/2 x 50 on 0:40/1:00/1:20

3/2 x 50 on 0:45/1:05/1:25

3/2 x 50 on 0:50/1:10/1:30

 

100 smooth

 

2/1 x 50 on 0:50/1:10/1:30

2/1 x 50 on 0:45/1:05/1:25

2/1 x 50 on 0:40/1:00/1:20

2/1 x 50 on 0:35/0:55/1:15

2/1 x 50 on 0:40/1:00/1:20

2/1 x 50 on 0:45/1:05/1:25

2/1 x 50 on 0:50/1:10/1:30

 

100 smooth 

 

 

1 x 50 on 0:50/1:10/1:30

1 x 50 on 0:45/1:05/1:25

1 x 50 on 0:40/1:00/1:20

1 x 50 on 0:35/0:55/1:15

1 x 50 on 0:40/1:00/1:20

1 x 50 on 0:45/1:05/1:25

1 x 50 on 0:50/1:10/1:30

 

200-400 smooth mix up strokes

 

In this work out, probably only the two right most lanes will go 3, 2, 1. The middle lanes should be able to go 2,2,1 and the left most lane can go 2,1,1.

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