W 2014-09

Monday

w/u

100m swim/drill

100 kick

100m smooth

Build:

4 x 50m descending swim time keep same pace time

Main set: 4/3/2

Keep constant pace time

Swim 4 x 100m as

1st set descend

2nd set ascend

3 rd set descend

4th set ascend

Cool down:

100m non free

(2200m)

Thursday

W/u

3/2 – 200m swim

200m drill/swim by 50

4 x 50 descending on 10-15 sec rest

Main set

8/6/4 x 50 on :55/1:05/1:15

As 25 drill(fist or double catch) 25 swim (count strokes on 25)

Take 1 min rest

8/6/4 50 on 1:00/1:10/1:20

Count stokes for entire 50, try to get number lower each time

Take 1 min rest

8/6/4 on :55,1:05/1:15

Hold lowest stoke count and descend time each 50

Take 1 min rest

6 x 100 tight pace time (about 10 sec rest and hold same speed for all 6

c/d : 10/8.6 x 75 odds 50 kick/25 swim

evens 25 scull/50 swim

Sunday w/k to be announced