W 2014- 07

w/u:
300 m drill swim Build: 
6 x 25m count your stroke
200m free
6 x 25m minimum stroke count
200m free
Build:
200m free/back mix
4 x 25m hard on 30 sec pace t.
200m free/back mix
4 x 50m fast finish
200m free/back mix
4 x 75m fast finish
Main:
4 x 25 m side kick on 40 sec
4 x 25 m catch up on 40 sec
4 x 50 m spear on 1:10
4 x 50 m free build
4 x  50m free fast turns
4 x 50m free fast finish
 w/d: 200m smooth


w/d: 300m kick/swim
4/3x100 as sw k dr sw by 25
10/8x100 o:dr e:50b 5s 50 400pace

400
200 dr/tech
300 @ 400 pace
2x50 best average
200 dr/tech
200 @ 400 pace
4x50 best average
200 dr/tech
100 @ 400 pace
6x50 best average
200 dr/tech
8x50 best average
 
300m pull on 30 sec RI
2/3/4 x 100m on 10 sec RI
1 /2 300m pull on 30 sec RI
4/6/8 x 50m fast on 15 sec  RI
c/d:                                                                         
6x75 as 25 scull 50 ascending (decrease speed but keep technique)
4 x 100 rotate 25 fast
6/5/4 x 50 descend
6/5/4 x 50 with speedwork (first 15, middle 15 or last 15 m fast)
10 x 100 fast from a dive on 3:00
OR
8 x 100 fast from a dive on 4:00
There should be a large amount of rest for these. Use it to make sure every 100 is an all-out sprint with lots of effort! (Dive from bulk head. If they can’t dive they can start from either end)
200 – 400 smooth with every 3rd 25 non fr

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