Week 9 - Nov 4
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Wednesday, November 4th 2009 (60 min) Warm Up 5min – stretch Pre – Set – easy – focus on technique (300) •
100 swim, 50 kick, 50 pull, 100 swim
Main Set (1900) •
4 x 400’s (3 of which are broken) as follows, :45 sec. rest: ○ 1st – 100 IM, 15 sec. rest, 300 free ○ 2nd – 200 25 fly/25 free, 15 sec. rest, 200 free ○ 3rd – 300 50 bk /50br/50fr, 15 sec. rest, 100 free ○ 4th – IM
•
2 x through the following, all freestyle (pull is optional as well): ○ 50 3-cycle 10 sec. rest ○ 50 5-cycle 10 sec. rest ○ 50 7-cycle 10 sec. rest
3 –cycle – breath every 3 strokes, 5 –cycle – breath every 5 strokes, 7 – cycle – breath every 7 strokes. Work on stretching stroke out, and decreasing number of strokes per 50. Cool Down • 200EZ Total: 2400 + warm up
Wednesday, November 4th 2009 (60 min) Warm Up 5min – stretch Pre – Set – easy – focus on technique (300) •
100 swim, 50 kick, 50 pull, 100 swim
Main Set (1500) •
4 x 300’s (3 of which are broken) as follows, :45 sec. rest: ○ 1st – 100 IM, 15 sec. rest, 200 free ○ 2nd – 150 25 fly/25 free, 15 sec. rest, 150 free ○ 3rd – 250 50 bk /50br/50fr, 15 sec. rest, 50 free ○ 4th – IM
•
2 x through the following, all freestyle (pull is optional as well): ○ 50 3-cycle 10 sec. rest ○ 50 5-cycle 10 sec. rest ○ 50 7-cycle 10 sec. rest
3 –cycle – breath every 3 strokes, 5 –cycle – breath every 5 strokes, 7 – cycle – breath every 7 strokes. Work on stretching stroke out, and decreasing number of strokes per 50. Cool Down • 200EZ Total: 2000 + warm up
Wednesday, November 4th 2009 (60 min) Warm Up 5min – stretch Pre – Set – easy – focus on technique (300) •
100 swim, 50 kick, 50 pull, 100 swim
Main Set (950) •
4 x 200’s (3 of which are broken) as follows, :45 sec. rest: ○ 1st – 100 IM, 15 sec. rest, 100 free ○ 2nd – 100 25 fly/25 free, 15 sec. rest, 100 free ○ 3rd – 150 50 bk /50br/50fr, 15 sec. rest, 50free ○ 4th – IM
•
2 x through the following, all freestyle (pull is optional as well): ○ 25 3-cycle 10 sec. rest ○ 25 5-cycle 10 sec. rest ○ 25 7-cycle 10 sec. rest
3 –cycle – breath every 3 strokes, 5 –cycle – breath every 5 strokes, 7 – cycle – breath every 7 strokes. Work on stretching stroke out, and decreasing number of strokes per 50. Cool Down • 200EZ Total: 1450 + warm up
100 swim, 50 kick, 50 pull, 100 swim
Main Set (1900) •
4 x 400’s (3 of which are broken) as follows, :45 sec. rest: ○ 1st – 100 IM, 15 sec. rest, 300 free ○ 2nd – 200 25 fly/25 free, 15 sec. rest, 200 free ○ 3rd – 300 50 bk /50br/50fr, 15 sec. rest, 100 free ○ 4th – IM
•
2 x through the following, all freestyle (pull is optional as well): ○ 50 3-cycle 10 sec. rest ○ 50 5-cycle 10 sec. rest ○ 50 7-cycle 10 sec. rest
3 –cycle – breath every 3 strokes, 5 –cycle – breath every 5 strokes, 7 – cycle – breath every 7 strokes. Work on stretching stroke out, and decreasing number of strokes per 50. Cool Down • 200EZ Total: 2400 + warm up
Wednesday, November 4th 2009 (60 min) Warm Up 5min – stretch Pre – Set – easy – focus on technique (300) •
100 swim, 50 kick, 50 pull, 100 swim
Main Set (1500) •
4 x 300’s (3 of which are broken) as follows, :45 sec. rest: ○ 1st – 100 IM, 15 sec. rest, 200 free ○ 2nd – 150 25 fly/25 free, 15 sec. rest, 150 free ○ 3rd – 250 50 bk /50br/50fr, 15 sec. rest, 50 free ○ 4th – IM
•
2 x through the following, all freestyle (pull is optional as well): ○ 50 3-cycle 10 sec. rest ○ 50 5-cycle 10 sec. rest ○ 50 7-cycle 10 sec. rest
3 –cycle – breath every 3 strokes, 5 –cycle – breath every 5 strokes, 7 – cycle – breath every 7 strokes. Work on stretching stroke out, and decreasing number of strokes per 50. Cool Down • 200EZ Total: 2000 + warm up
Wednesday, November 4th 2009 (60 min) Warm Up 5min – stretch Pre – Set – easy – focus on technique (300) •
100 swim, 50 kick, 50 pull, 100 swim
Main Set (950) •
4 x 200’s (3 of which are broken) as follows, :45 sec. rest: ○ 1st – 100 IM, 15 sec. rest, 100 free ○ 2nd – 100 25 fly/25 free, 15 sec. rest, 100 free ○ 3rd – 150 50 bk /50br/50fr, 15 sec. rest, 50free ○ 4th – IM
•
2 x through the following, all freestyle (pull is optional as well): ○ 25 3-cycle 10 sec. rest ○ 25 5-cycle 10 sec. rest ○ 25 7-cycle 10 sec. rest
3 –cycle – breath every 3 strokes, 5 –cycle – breath every 5 strokes, 7 – cycle – breath every 7 strokes. Work on stretching stroke out, and decreasing number of strokes per 50. Cool Down • 200EZ Total: 1450 + warm up
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