Week 7 - Oct 21, Oct 23
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Wednesday, October 21st 2009 (60 min)
ALL LANES
Warm Up - focus on technique (500) 100 swim 25 scull 100 kick 25 scull • 100 pull • 25 scull • 100swim • • • •
Main Set (1400) • 200 free, take 40 sec. rest • 4 x 75 BOTF or IM order, 30 sec. rest • 200 free, take 40 sec. rest • 4 x 50 BOTF or IM order, 30 sec. rest • 200 free, take 40 sec. rest • 4 x 25 BOTF or IM order, 30 sec. rest • 200 free Note that even as distance decreases, rest stays same, so try to increase intensity as you move through set (so 25’s should be fast) Cool Down • 200 EZ Total: 2100
Friday, October 23rd 2009 (90 min)
LANES B, C and D
Warm Up 5min – stretch Pre – Set – easy – focus on technique (500) • • • •
200 swim 150 drill 100 kick 50 scull
Main Set (1200) ODDS ARE DRILLS AND EVENS ARE SWIM Your choice of stroke on the next set: 1. 50 drill, take 10 sec. rest 2. 100 swim 25 fast/75 easy, right into 3.
50 kick recovery, 20 sec. rest
4. 100 swim 50 fast/50 easy, right into 5. 50 drill recovery, 30 sec. rest 6. 100 swim 75 fast/25 easy, right into 7.
50 kick recovery, 40 sec. rest
8. 100 swim all fast right into 9. 50 drill recovery, 10 sec. rest 10.
100 swim 75 easy/25 fast, right into
11.
50 kick recovery, 20 sec. rest
12.
100 swim 50 easy/50 fast, right into
13.
50 drill recovery, 30 sec. rest
14.
100 swim 25 easy/75 fast, right into
15.
50 kick recovery, 40 sec. rest
16.
100 swim all fast
Cool Down
200 EZ
Total: 1900 + warm up LANES A and B
Friday, October 23rd 2009 (90 min) Warm Up 5min – stretch Pre – Set – easy – focus on technique (1000) • 2 x {100 swim, 100 pull, 100 drill, 100 kick, 100 swim} 1st time through freestyle, 2nd time through choice of stroke Main Set (2000) • 4 x 300 free as follows, taking 1:00 rest between 300’s: ○ ○ ○ ○
1st one - full 300, good strong pace 2nd one - 200, 5 sec. rest, then 100 3rd one - 100, 5 sec. rest, 100, 5 sec. rest, 100 4th one - 100, 5 sec. rest, 100, 5 sec. rest, 50, 5 sec.
rest, 50 The goal of the above and next sets is to have a faster total time for each 300 or 200 you complete. Begin with a strong pace then, as you get more broken rest, try to increase pace through, finishing very strongly on the 4th one. • 4 x 200 non- free as follows,:45 rest between 200’s: ○ ○ ○ ○
50 Cool Down • 200 EZ
1st one - full 200, good strong pace 2nd one, - 100, 5 sec. rest, 100 3rd one - 100, 5 sec. rest, 50, 5 sec. rest, 50 4th one - 50, 5 sec. rest, 50, 5 sec. rest, 50, 5 sec. rest,
Total: 3000
ALL LANES
Warm Up - focus on technique (500) 100 swim 25 scull 100 kick 25 scull • 100 pull • 25 scull • 100swim • • • •
Main Set (1400) • 200 free, take 40 sec. rest • 4 x 75 BOTF or IM order, 30 sec. rest • 200 free, take 40 sec. rest • 4 x 50 BOTF or IM order, 30 sec. rest • 200 free, take 40 sec. rest • 4 x 25 BOTF or IM order, 30 sec. rest • 200 free Note that even as distance decreases, rest stays same, so try to increase intensity as you move through set (so 25’s should be fast) Cool Down • 200 EZ Total: 2100
Friday, October 23rd 2009 (90 min)
LANES B, C and D
Warm Up 5min – stretch Pre – Set – easy – focus on technique (500) • • • •
200 swim 150 drill 100 kick 50 scull
Main Set (1200) ODDS ARE DRILLS AND EVENS ARE SWIM Your choice of stroke on the next set: 1. 50 drill, take 10 sec. rest 2. 100 swim 25 fast/75 easy, right into 3.
50 kick recovery, 20 sec. rest
4. 100 swim 50 fast/50 easy, right into 5. 50 drill recovery, 30 sec. rest 6. 100 swim 75 fast/25 easy, right into 7.
50 kick recovery, 40 sec. rest
8. 100 swim all fast right into 9. 50 drill recovery, 10 sec. rest 10.
100 swim 75 easy/25 fast, right into
11.
50 kick recovery, 20 sec. rest
12.
100 swim 50 easy/50 fast, right into
13.
50 drill recovery, 30 sec. rest
14.
100 swim 25 easy/75 fast, right into
15.
50 kick recovery, 40 sec. rest
16.
100 swim all fast
Cool Down
200 EZ
Total: 1900 + warm up LANES A and B
Friday, October 23rd 2009 (90 min) Warm Up 5min – stretch Pre – Set – easy – focus on technique (1000) • 2 x {100 swim, 100 pull, 100 drill, 100 kick, 100 swim} 1st time through freestyle, 2nd time through choice of stroke Main Set (2000) • 4 x 300 free as follows, taking 1:00 rest between 300’s: ○ ○ ○ ○
1st one - full 300, good strong pace 2nd one - 200, 5 sec. rest, then 100 3rd one - 100, 5 sec. rest, 100, 5 sec. rest, 100 4th one - 100, 5 sec. rest, 100, 5 sec. rest, 50, 5 sec.
rest, 50 The goal of the above and next sets is to have a faster total time for each 300 or 200 you complete. Begin with a strong pace then, as you get more broken rest, try to increase pace through, finishing very strongly on the 4th one. • 4 x 200 non- free as follows,:45 rest between 200’s: ○ ○ ○ ○
50 Cool Down • 200 EZ
1st one - full 200, good strong pace 2nd one, - 100, 5 sec. rest, 100 3rd one - 100, 5 sec. rest, 50, 5 sec. rest, 50 4th one - 50, 5 sec. rest, 50, 5 sec. rest, 50, 5 sec. rest,
Total: 3000
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