Fall 2013 - 9


Monday:
w/u: 8 x 25m any stroke or practice flip turns and torpedo kicks(10 sec rest)

Build repeat this se 5/4//2/1 times

1 x 25 m streamline kicking on back 10sec RI

1 x 25m free 10 sec RI

1 x 25m streamline kicking on front 10 sec RI

1x 25m free 10 sec RI

1 x 50m corkscrew kick

 

Main:

1 x 200m free at easy pace 20 sec RI

Ladder swim

2 x 50m fast pace 20 sec RI

3 x 50 moderate pace 15 sec RI

4 x 50m easy pace 10 sec RI

5 x 50m super easy 5 sec RI

 

Kick set

5 x 200m on generous pace time

1. 200m swim easy

2. kick 50m, swim 150m

3. kick 100m swim 100m

4. kick 150m swim 50m

200m swim easy

 

Thursday 6:15pm

w/u: 4 x 100m easy 15 sec RI

Main: 3/4 x ⌠12 x 25m pull with 15 sec RI then 200m hard swim

do every 2nd 25m hard- use paddles for some if available⌡

Take 1 min break

 

Cool down: 4 x 50m easy non-free

 

2100m

Thursday 7:15pm:

8x50 o: drill/low stroke count
e: build

400 strong swim (get time)
4/3/2 x 50 dr/sw

2x200 (get times, add up)
4/3/2 x 50 dr/sw

4x100 (get times, add up)
4/3/2 x 50 dr/sw

8x50 (get times, add up)
4/3/2 x 50 dr/sw

200 smooth

 

Sunday:

3/2/1 x [100 k/sw
100 dr/sw
100 build]

10/9/8/7/6 x 100 descending, try negative split. With partner, take turns swimming a 100 while partner gets 50 split.

2-300 as 25 scull 50 swim

 

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