W 2014 - 02

Monday

Drill and kick set
w/u: 4  x 200m drill swim
(dr1, dr2, dr3, dr4)
dr 1 – flutterboard one arm drill
dr 2 – breast stroke pull(pull buoys)
dr 3 – 6/5 ratio swim
dr 4 – Tarzan swim
Build: 4/6  x 150m (kick/swim/kick) on 20sec RI
Main:
All on 10 – 15 sec RI
Combine 2 strokes (Example)
6 x 50m (back/free) evens and odds
and
6 x 50m (breast/free) evens and odds
Or
12 x 50m (Fly/free) evens and odds
c/d: 3 / 4  x 100 backstroke
Thursday

Purpose: feel for the water during the three phases of underwater pull = high elbow catch , diagonal HVF, finish

w/u: 4 x 75 @ 15rest(60-65%)
as 50 swim / 25 horizontal scull
Build: 3 x
40 sec standing scull drill @ 1min
2 x 25 one arm drill @ 15 RI  focus on three phases of pull
Main:
6 x 200 @ 20 RI (70-75%)
As 50 drill/150 swim
• One arm with kickboard
• Tarzan swim
• Finish drill
• Touch your shoulder
• Catch up drill
• Fingerdrag drill
Kick set:
6 x 50m kick @ 10-20 sec RI
25 at 100%/ 25 easy at 60-65%
Bonus Set:
6 x 100
Odds: Tarzan swim/dog paddle drill
Evens: pull with buoy
c/d 100 easy backstroke(60-65%)
Sunday

Speed

w/u: 8/6/4 x 100
odds:50sw 50k
evens: build
Main
3 x
[ 4/3 x 50 as 25 dr 25 build on 1:00/1:10/1:20
4/3 x 50 descending on 1:00/1:10/1:20
1st round - 4 x 50 @ 200 pace on 0:50/1:00/1:10
2nd round - 2 x 50 @ 100 pace on 1:00/1:10/1:20
3rd round - 1 x 50 all out effort, 50 pace ]

300-400 smooth with every third 25 as scull

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