W 2014 - 04

Monday: w/u: 150m easy free

Build:4 x 100 dr1/sw/dr2/sw

on 15 sec RI

Main: 1/2/3

⌠5 x 50 desc stroke count on 20 sec RI

50 easy choice

5 x 50 desc stroke count(start 1 stroke lower than 1st set) on 20 sec RI

50 easy ⌡

c/d: 8 x 25 long powerful strokes on 20 sec RI

Thursday : Elevator Set

w/u 200m easy

Block 1 ( 3 x 200m as: 4x50m (1 hard/3 easy) 10-15RI

2 x 200m Race Pace (30RI)

1 min bonus Rest )

Block 2 ( 3 x 200m as: 4x50m (2 hard/2 easy) 10-15RI

2 x 200m Race Pace (30RI)

1 min bonus Rest )

Block 3 ( 3 x 200m as: 4x50m (3 hard/1 easy) 10-15RI

2 x 200m Race Pace (30RI)

1 min bonus Rest )

Block 4 ( 3 x 200m as: 4x50m ( ALL HARD) 10-15RI

2 x 200m Race Pace (30RI)

1 min bonus Rest )

Sunday

3/4*150 as 50sw 50k 50dr

3/4*200 descending on 3:45/4:00/4:30

100 smooth

3/4*200 hold fastest descend time on 4:15/4:30/5:00 (30 extra seconds from descend time)

4/5/6 * (25 scull 30s rest 25 underwater kick 30s rest)