W 2014 - 01

Grp 1 Thursday/ Grp 2 Thursday workout

w/u: 4 x 50m any stroke at even pace (mix it up)

Build:

1 x 50m single arm with flutter board(switch arms)

1 x 50m flutter broad breast kick

1 x 50m back kick

1 x 50m side kick(switch arms)

Main:

75: 25 easy breast, 25 mod free, 25 hard breast

75: back free back

75: breast free breast

75: all free, 25 easy, 25 mod , 25 hard

6 x 50m free

Breath evry 3,5,7(repeat)

6 x 50m dps

Distance per stroke(reduce stroke rate)

4 x 100m at steady pace time (20 sec rest)

w/d: 100m easy backstroke

Sunday

8 x 100 o:50 dr 50 sw

e: 2 15m sprints anywhere within 100

6 x 400/300 5:45/6:00/6:30

1st one following the pattern 25 fast 75 strong

2nd one following the pattern 25 fast 50 strong

3rd one following the pattern 25 fast 25 strong

4th one following the pattern 50 fast 25 strong

5th one following the pattern 75 fast 25 strong

6th as 400 fast for time

12/9 x 50 as 3 x [1 x 50 nonfr/fr

1 x 50 kick

1 x 50 drill/swim]