W 2014 - 05


w/u: 200m free/back mix

4 x 50 kick set on pace time

Main set continuous:

3 x 100m with 10sec RI

1 x 400m with 45 sec RI

3 x 100m with 10 sec RI

1/2/3/4 x 200m with 20 sec RI

w/d: back breast combo

Thursday 6:15pm

w/u 4 x 100m with 5 dolphin kicks off the wall

3 x 50m @ 1:15/1:20/1:25/1:30/1:35

3 x Emphasis on:

Break out




3 x 150 m slow

2 x 150 m steady

1 x 150 m fast

1 x 150m super fast

200m breast/back combo


Warm up

12/10/8 x 50 odds: dr/build evens: descend stroke count

Main set

5 x [ 5/4/3 x 50 fast!

100 smooth ]

Example pace times below. If you change one round change all so pattern stays the same.

1st round 50s on :55

2nd round 50s on :50

3rd round 50s on :45

4th round 50s on :50

5th round 50s on :55

Make sure 50s are very fast on rounds with lots of rest. Push though rounds with less rest and try to keep time consistent.

Warm down

200-300 as 25scull/25swim