W 2014-09

Monday
w/u
100m swim/drill
100 kick
100m smooth
Build:
4 x 50m descending swim time keep same pace time
Main set: 4/3/2
Keep constant pace time
Swim 4 x 100m  as
1st set descend
2nd set ascend
3 rd set descend
4th set ascend
Cool down:
100m non free
 (2200m)
Thursday
W/u
3/2 – 200m swim
200m drill/swim by 50
4 x 50 descending on 10-15 sec rest
Main set
8/6/4 x 50 on :55/1:05/1:15
As 25 drill(fist or double catch) 25 swim (count strokes on 25)
Take 1 min rest
8/6/4 50 on 1:00/1:10/1:20
Count stokes for entire 50, try to get number lower each time
Take 1 min rest
8/6/4 on :55,1:05/1:15
Hold lowest stoke count and descend time each 50
Take 1 min rest
6 x 100 tight pace time (about 10 sec rest and hold same speed for all 6
c/d : 10/8.6 x 75 odds 50 kick/25 swim
evens 25 scull/50 swim
Sunday w/k to be announced
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