W 2014 - 02

Monday

Drill and kick set

w/u: 4 x 200m drill swim

(dr1, dr2, dr3, dr4)

dr 1 – flutterboard one arm drill

dr 2 – breast stroke pull(pull buoys)

dr 3 – 6/5 ratio swim

dr 4 – Tarzan swim

Build: 4/6 x 150m (kick/swim/kick) on 20sec RI

Main:

All on 10 – 15 sec RI

Combine 2 strokes (Example)

6 x 50m (back/free) evens and odds

and

6 x 50m (breast/free) evens and odds

Or

12 x 50m (Fly/free) evens and odds

c/d: 3 / 4 x 100 backstroke

Thursday

Purpose: feel for the water during the three phases of underwater pull = high elbow catch , diagonal HVF, finish

w/u: 4 x 75 @ 15rest(60-65%)

as 50 swim / 25 horizontal scull

Build: 3 x

40 sec standing scull drill @ 1min

2 x 25 one arm drill @ 15 RI focus on three phases of pull

Main:

6 x 200 @ 20 RI (70-75%)

As 50 drill/150 swim

• One arm with kickboard

• Tarzan swim

• Finish drill

• Touch your shoulder

• Catch up drill

• Fingerdrag drill

Kick set:

6 x 50m kick @ 10-20 sec RI

25 at 100%/ 25 easy at 60-65%

Bonus Set:

6 x 100

Odds: Tarzan swim/dog paddle drill

Evens: pull with buoy

c/d 100 easy backstroke(60-65%)

Sunday

Speed

w/u: 8/6/4 x 100

odds:50sw 50k

evens: build

Main

3 x

[ 4/3 x 50 as 25 dr 25 build on 1:00/1:10/1:20

4/3 x 50 descending on 1:00/1:10/1:20

1st round - 4 x 50 @ 200 pace on 0:50/1:00/1:10

2nd round - 2 x 50 @ 100 pace on 1:00/1:10/1:20

3rd round - 1 x 50 all out effort, 50 pace ]

300-400 smooth with every third 25 as scull