W 2014 - 06

Monday

Paddles/tennis balls :

200m breast/free combo

Build:

6 x 50m kick set

Left side, right side, back,

6/1/6

3 x 100m smooth, flipturns

6 x 50m drill set

Catch-up, finger drag, zipper,

Tap your shoulder, fists

2 x

(100m steady –pull( paddles)

50m fast

100m steady – pull (paddles)

50m fast

2x 50m slow – fists

100m fast

50m slow – fists

100m fast )

w/d: 200m breast/back combo

Thursday: Endurance Swim

2000/2600m/ 3000/ 3400 m

WU: 2 /3 200m free, easy

Build:

5/6/8 x 100 alternate drill/free RI 15sec

• Sidekick

• Fist

• 6/5 switch (6 strokes freestyle switch to 5 strokes back stroke, back to freestyle - repeat)

• Fingerdrag

• One arm drill (HYDRATE)

4 x 50kick RI 15sec

200 free, easy (HYDRATE)

4 x 50kick RI 15 sec

200 free, easy (HYDRATE)

4/8 x 50 surges as 20/30 RI 10 sec

200m free, easy (HYDRATE)

4 x 100 descending

c/d: 200m non-free

Sunday

400/300 with every third 25 over kick(fast kick arms relaxed)

100 dr build 2:00

6/4 x 25 descending 0:30/0:45

4 x 100 fast! 2:00/2:15/2:30

100 dr build 2:00

6/4 x 25 descending 0:30/0:45

3 x 100 fast! 2:00/2:15/2:30

100 dr build 2:00

6/4 x 25 descending 0:30/0:45

2 x 100 fast! 2:00/2:15/2:30

100 dr build 2:00

6/4 x 25 descending 0:30/0:45

1 x 100 fast! 2:00/2:15/2:30

300/200 smooth as 25 scull 25 swim