Fall 2013 - 2

Monday, MUN Pool

W/U

100m swim

100m drill swim(one arm drill)

4 x50m descending 15sec rest

Main:

4 x 50m as 25 drill(sidekick, 6/3/6) 25 swim (count strokes)

Take 1 min rest

4 x 50m on 1:10/1:15

Count strokes for 50, try to get lower each time

Take 1 min rest

4 x 50m on : 1:15/1:20

Hold lowest stroke count and desc time each 50

Take 1 min rest

4 x 100m tight pace time

(~10sec rest) hold speed for all 4

C/D : 6 x 75 (50 free, 25 back) on 20 sec rest

Thursday, 6:15pm

4 x 50 swim

3 x 50 drill/swim

2 x 50 kick/swim

1 x 50 build

5 x 200

1 as 200 build

1 as 150 build 50 fast

1 as 100 build 100 fast

1 as 50 build 150 fast

1 as 200 fast

[5 x 100

1 as 100 build

1 as 75 build 25 fast

1 as 50 build 50 fast

1 as 25 build 75 fast

1 as 100 fast

8/6/4 x 75 as 25 drill 25 scull 25 swim

Thursday, 7:15pm

Elevator Set

(This workout requires tight time lines if swum within the 1 hour practice time)

w/u: 200m easy

Block 1 (3 x 200m as:

4 x 50m (1 hard/3 easy) 10-15RI

2 x 200m Race Pace(use your expected benchmarking race pace) 30 RI

1 min bonus Rest)

Block 2 (3 x 200m as:

4 x 50m (2 hard/2 easy) 10-15RI

2 x 200m Race Pace(use your expected benchmarking race pace) 30 RI

1 min bonus Rest)

Block 3 (3 x 200m as:

4 x 50m (3 hard/1 easy) 10-15RI

2 x 200m Race Pace(use your expected benchmarking race pace) 30 RI

1 min bonus Rest)

Block 4

(3 x 200m as:

4 x 50m (ALL hard) 10-15RI

2 x 200m Race Pace(use your expected benchmarking race pace) 30 RI

1 min bonus Rest)

c/d: choice

Sunday:

4 x 50 descend

200 kick/swim

4/3 x 50 slow descend

5 x 100 on 1:35/ 1:45/ 1:55

4/3 x 50 slow descend

4 x 100 on 1:30/1:40/1:50

4/3 x 50 slow descend

3 x 100 on 1:25/ 1:35/ 1:45

4/3 x 50 slow descend

2 x 100 on 1:20/ 1:30 / 1:40

4/3 x 50 slow descend

1 x 100 on 1:15/ 1:25/ 1:35

200-300 smooth