W 2014-03

Thursday
Purpose: speed, technique and aerobic swimming with breath control

w/u: 2 x 400m @ :20RI (60-65%)
1st 400: 100 free/100kick/100drill/100free
2nd 400: 100 fly/100kick/100drill/100fly
If you don’t know how to do butterfly, substitute another stroke
Build:
9 x 100 Pull (pull buoy optional) @ 1:50/2:00/2:10/2:20/2:30 (choose  with RI @ 15sec)
As 3 rounds:
100m  breathe every 3 strokes
100m  breathe every 5 strokes
100m  breathe every 7 strokes
If 5 or 7 strokes are too much, try one or two 25’s at that pattern somewhere in the 100. Add extra rest if need to remain calm and controlled.
Main:
8 x 75’s
Odds: 25 m Tarzan drill fast (90-95%)/ 50 easy free (60-65%)
Evens: 25 fast(90-95%) 50 easy(60-65%)
c/d: 200 easy backstroke or choice 
Sunday
Speed

4*100 odds: 50 fr 50 non fr
evens: 50 dr 50 build

4*25 dr 0:45
3/2*50 speedwork 1:10
200!
30s-1:00 to regroup

4*25 dr 0:45
3/2*50 speedwork 1:10
150!
30s-1:00 to regroup

4*25 dr 0:45
3/2*50 speedwork 1:10
100!
30s-1:00 to regroup

4*25 dr 0:45
3/2*50 speedwork 1:10
50!

200 warm down

Monday
w/u 
Tubing: Grp a tubing sets on pooldeck while Grp b does the w/u focus on high elbow, engage lats and romboids while pulling back, switch - 200m pull with good body roll
(pull buoys optional)
Build :
6 x 50m drill on pace time
200m freestyle focus on kick
2 x 50m pull with paddles or fists on pace time
200m steady swim (look straight down)
Main set : repeat  1/2  times
300m continuous at 70% effort
30 sec rest
200m strong pull (paddles optional)
30 sec rest
2 x 50m scull

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