W 2014 - 01

Grp 1 Thursday/ Grp 2 Thursday workout Sunday
w/u: 4 x 50m any stroke at even pace (mix it up)
Build:
1 x 50m single arm with flutter board(switch arms)
1 x 50m flutter broad breast kick
1 x 50m back kick
1 x 50m side kick(switch arms)
Main:
75: 25 easy breast, 25 mod free, 25 hard breast
75: back free back
75: breast  free breast
75: all free, 25 easy, 25 mod , 25 hard
6 x 50m free
Breath evry 3,5,7(repeat)
6 x 50m dps
Distance per stroke(reduce stroke rate)
4 x 100m at steady pace time (20 sec rest)
w/d: 100m easy backstroke
8 x 100 o:50 dr 50 sw
e: 2 15m sprints anywhere within 100

6 x 400/300 5:45/6:00/6:30

1st one following the pattern 25 fast 75 strong
2nd one following the pattern 25 fast 50 strong
3rd one following the pattern 25 fast 25 strong
4th one following the pattern 50 fast 25 strong
5th one following the pattern 75 fast 25 strong
6th as 400 fast for time

12/9 x 50 as 3 x [1 x 50 nonfr/fr
1 x 50 kick
1 x 50 drill/swim]

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