Monday, April 15 2013
Warm up
2 x 150 IM (no fly – 50m back, 50m breast, 50m free) :10 RI
100m free focus on technique
Build (x6)
1 x 50m free breathe left :15 RI
1 x 50m free breathe right :15 RI
Main
3/2 x 400m (negative spit within each set) :20 RI
500m OWS (one touch – one sight)
Cool down:
4 x 50m any stroke :15 RI
2900m/2500m
Thursday April 18
8/12 x 50
Odds: drill/swim
Evens: build
9 x 100 as
1@1:50, 1@1:30
1@1:50, 2@1:30
1@1:50, 3@1:30
Can change pace times but keep pattern
4 x 200 descend with neg split (take turns and partner get final time and halfway split)
100 smooth
4/6 x 100 same as 200s
100 smooth
2 x [4/6 x 50 descend]
100 smooth
4/6 x 75 as 25 scull 50 smooth or 25 kick 50 smooth
4/3/2 x 300 as
odds 50 4R4L, 50 3R3L, 50 2R2L, 150 swim
evens 100 free 100 strong 100 non-free
8 x 50 kick
odds fast!
evens smooth
8/6/4/3 x 100 Pull
All descending
8/6/4/3 x 100 non-free
All descending
8/4 x 50 speed-work
1 fast Breakout!
1 fast turn!
1 fast finish!
1 easy
1 x 50 Sprint!
200m smooth non free