W 2014 - 06

Monday

Paddles/tennis balls :

200m breast/free combo
Build:
6 x 50m kick set
Left side, right side, back,
6/1/6
3 x 100m smooth, flipturns
6 x 50m drill set
Catch-up, finger drag, zipper,
Tap your shoulder, fists

 2 x

(100m steady –pull( paddles)
50m fast
100m steady – pull (paddles)
50m fast
2x 50m slow – fists
100m fast
50m slow – fists
100m fast )

w/d: 200m breast/back combo
Thursday: Endurance Swim

2000/2600m/ 3000/ 3400 m
WU:  2 /3   200m free, easy
Build:
5/6/8 x 100 alternate drill/free  RI 15sec
• Sidekick
• Fist
• 6/5 switch (6 strokes freestyle switch to 5 strokes back stroke, back to freestyle - repeat)
• Fingerdrag
• One arm drill (HYDRATE)
4 x 50kick   RI 15sec
200 free, easy (HYDRATE)
4 x 50kick   RI 15 sec
200 free, easy (HYDRATE)
4/8 x 50 surges as 20/30  RI 10 sec
200m free, easy (HYDRATE)
4 x 100 descending
c/d: 200m non-free
Sunday

400/300 with every third 25 over kick(fast kick arms relaxed)
100 dr build 2:00
6/4 x 25 descending 0:30/0:45
4 x 100 fast! 2:00/2:15/2:30

100 dr build 2:00
6/4 x 25 descending 0:30/0:45
3 x 100 fast! 2:00/2:15/2:30

100 dr build 2:00
6/4 x 25 descending 0:30/0:45
2 x 100 fast! 2:00/2:15/2:30

100 dr build 2:00
6/4 x 25 descending 0:30/0:45
1 x 100 fast! 2:00/2:15/2:30

300/200 smooth as 25 scull 25 swim

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