Fall 2013-6

w/u: 300m easy swim

200kick, 100 swim, 200 kick

Build:

 8 x 50m Catch and pull drills

Main:

2 x 250m 100 mod, 50 fast, 100mod on 30 sec rest

4 x 150m 50 mod, 50 fast, 50 mod on 20 sec rest

4 x 100m 25 mod, 50 fast, 25 mod on 15 sec rest

c/d: 100 free/ back combination

 

2600m

200 kick/swim

4 x 50 drill/build

200 low stroke count

 

6/4 x 50 kick descending

200 fast (use legs!)

100 smooth

 

6/4 x 50 kick descending

150 fast (legs!!)

100 smooth

 

6/4 x 50 kick descending

100 fast (legs!!)

100 smooth

 

6/4 x 50 kick descending

50 fast (legs!!)

100 smooth 

 

200-400 with 5-10 m of scull at the beginning of each length

 

w/u:

100 swim any stroke

100 kick

100 pull buoys

50 swim any stroke

50 kick

50 pull buoys

Main Set: 1/2 X

3 x 50 single arm drill :20RI

300 negative split

3 x 50 finger tip drill : 20RI

300 negative split : 20 RI

3 x 50 catch up : 20 RI

2 x 300 negagive split :20 RI

c/d: 100 easy

 3/2 x [100 kick/swim

          4 x 50 descend]

 

P1 - 0:55/1:10/1:20

P2 - 0.40/0:55/1:05

 

4 x 50 P1

1 x 50 P2

3 x 50 P1

1 x 50 P2

2 x 50 P1

1 x 50 P2

1 x 50 P1

1 x 50 P2

1 x 50 P1

2 x 50 P2

1 x 50 P1

3 x 50 P2

1 x 50 P1

4 x 50 P2

 

8 x 50  odds: partner pull

           evens: synchro swim

 

 

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