Friday/Saturday
Warm Up:
the usual
Set 1:
Race Pace 100's 30 sec rest between 100's, 3 mins. rest between sets
3 x (10 x 100) race
pace plus 5
Cool down 200 swim EZ 200 kick
Week 2
Tuesday
Warm Up:
the usual
Set 1: 16 x 25 I.M. order…streamline off walls on
…1:00min
Set 2: 16 x 50 I.M. order….streamline kick down, swim
back… 2:00min
Set 3: 6 x 100 I.M. streamline kicking on 3:00
Set 4: 6 x 100 best stroke….streamline off walls
building 1-6 on 3:15min
Cool down: 300 easy
Thursday
Warm up:
the usual
Set 1: 20 x 50 on 1:15….1-10 free
on :45, 11-20 best stroke on 1:00
Set 2: 200 drill, 200 kick
Set 3: 20 x 25 down free, back
choice…streamline off
walls, on :45min
Cool down: 300 easy
Friday
/Saturday
Warm Up:
the usual
Set 1: 5 x 200 free on
3:00
Set 2: 10 x 100 any stroke building 1-5
and 6-10 on
2:30…streamline off walls
Set 3: 12 x 25 streamline kick sprint on
:45
Cool Down: 200 drill, 200 best stroke, 200 free
Wednesday
Warm Up:
the usual
Set 1: 20 x blue
drills 50’s ....on :50
Set 2: 20 x 75 free….25 easy,
25 medium, 25 sprint….on 2:30
Cool down: 400 easy kick…kickboard, 100 swim
choice
Monday
Warm Up:
the usual
Set 1: 10 x 50 free with fins…down easy, back
hard…concentrate on streamline and no breathing on first stroke… :45sec
Set 2: 10 x 50 Best stroke on :45
Set 3: 10 x 100 free, no fins….building 1-5, 6-10 on
3:00 min…lots of rest make sure you build
Set 4: 10 x 25 kicking sprint on :40
Cool down: 200 drill (and) 200 swim
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