W 2014- 07

w/u:

300 m drill swim Build:

6 x 25m count your stroke

200m free

6 x 25m minimum stroke count

200m free

Build:

200m free/back mix

4 x 25m hard on 30 sec pace t.

200m free/back mix

4 x 50m fast finish

200m free/back mix

4 x 75m fast finish

Main:

4 x 25 m side kick on 40 sec

4 x 25 m catch up on 40 sec

4 x 50 m spear on 1:10

4 x 50 m free build

4 x 50m free fast turns

4 x 50m free fast finish

w/d: 200m smooth

w/d: 300m kick/swim

4/3x100 as sw k dr sw by 25

10/8x100 o:dr e:50b 5s 50 400pace

400

200 dr/tech

300 @ 400 pace

2x50 best average

200 dr/tech

200 @ 400 pace

4x50 best average

200 dr/tech

100 @ 400 pace

6x50 best average

200 dr/tech

8x50 best average

300m pull on 30 sec RI

2/3/4 x 100m on 10 sec RI

1 /2 300m pull on 30 sec RI

4/6/8 x 50m fast on 15 sec RI

c/d:

6x75 as 25 scull 50 ascending (decrease speed but keep technique)

4 x 100 rotate 25 fast

6/5/4 x 50 descend

6/5/4 x 50 with speedwork (first 15, middle 15 or last 15 m fast)

10 x 100 fast from a dive on 3:00

OR

8 x 100 fast from a dive on 4:00

There should be a large amount of rest for these. Use it to make sure every 100 is an all-out sprint with lots of effort! (Dive from bulk head. If they can’t dive they can start from either end)

200 – 400 smooth with every 3rd 25 non fr