W 2014 -08

Warm up

4 x 100m - Free (even pace); RI 0:15

Build (repeat 6 times)

1 x 50m - Front Scull (25m) and Kick (25m); RI 0:15
1 x 50m - Free Push & Glide; RI 0:15

Main

100’s on constant pace time(set your pace time after first 100)
2/3/4 x 100m - Free RI 0:25
3/4/5 x 100m - Free RI 0:20
4/5/6 x 100m - 100m; RI 0:15
5/6/7 x 100m - 100m; RI 0:05

Warm down
8 x 25m – Easy: Back, Breast, Back. Breast; RI 0:10
Warm up
1/2/3
150m swim/200kick/ 4 x 100 as 50 drill/50swim
Main
400 as 60-70% @ 20 secRI
2 x 200 build by 50s to 80% @ 20sec RI
4 x 100 descending to 90 % @15sec RI
1 min bonus rest
The 50m challenge  - partner up (swim at same time, but keep an eye on each other)
Challenge yourself  to your fastest 50 from your previous week  with no more than 5 sec to establish target time
Ex. 43sec for fastest 50 = 43 +5= 48 Target time.
Swim until you fail your target. Count number of repetitions successfully completed.
(150m swim/200kick/ 4 x 100 as 50 drill/50swim) amalgamate with rest of the lane
400 as 60-70% @ 20 secRI
2 x 200 build by 50s to 80% @ 20sec RI
4 x 100 descending to 90 % @15sec RI
8/12 x 50 odds: 25 drill 25 build, evens: speed work
2 pace times: P1 – tight pace time with very little rest (ie. 1:20/1:30/1:40)
P2 - Moderate pace time (ie. 1:40/1:50/2:00)
25 x 100
1 @ P1, 4 @ P2
2 @ P1, 3 @ P2
3 @ P1, 2 @ P2
4 @ P1, 1 @ P2
5 @ P1
8 x 50 odds: kick, evens: swim

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