W 2014 -08

Warm up

4 x 100m - Free (even pace); RI 0:15

Build (repeat 6 times)

1 x 50m - Front Scull (25m) and Kick (25m); RI 0:15

1 x 50m - Free Push & Glide; RI 0:15

Main

100’s on constant pace time(set your pace time after first 100)

2/3/4 x 100m - Free RI 0:25

3/4/5 x 100m - Free RI 0:20

4/5/6 x 100m - 100m; RI 0:15

5/6/7 x 100m - 100m; RI 0:05

Warm down

8 x 25m – Easy: Back, Breast, Back. Breast; RI 0:10

Warm up

1/2/3

150m swim/200kick/ 4 x 100 as 50 drill/50swim

Main

400 as 60-70% @ 20 secRI

2 x 200 build by 50s to 80% @ 20sec RI

4 x 100 descending to 90 % @15sec RI

1 min bonus rest

The 50m challenge - partner up (swim at same time, but keep an eye on each other)

Challenge yourself to your fastest 50 from your previous week with no more than 5 sec to establish target time

Ex. 43sec for fastest 50 = 43 +5= 48 Target time.

Swim until you fail your target. Count number of repetitions successfully completed.

(150m swim/200kick/ 4 x 100 as 50 drill/50swim) amalgamate with rest of the lane

400 as 60-70% @ 20 secRI

2 x 200 build by 50s to 80% @ 20sec RI

4 x 100 descending to 90 % @15sec RI

8/12 x 50 odds: 25 drill 25 build, evens: speed work

2 pace times: P1 – tight pace time with very little rest (ie. 1:20/1:30/1:40)

P2 - Moderate pace time (ie. 1:40/1:50/2:00)

25 x 100

1 @ P1, 4 @ P2

2 @ P1, 3 @ P2

3 @ P1, 2 @ P2

4 @ P1, 1 @ P2

5 @ P1

8 x 50 odds: kick, evens: swim