October 17, 2011
300 sw
200 k
200 p
200 sw
8x50 2x 1 - d 2 - k 3 - d/s 4 - build
4x25 1/2 under / 1/2 over
4x| 2x100 str 1:30/1:40/1:45
| 1x200 fr 2:45/3:00/3:15
if you're not up for this, try this modified version instead:
4x| 2x50 str 1:00/1:05
| 1x100 fr 1:25/1:30
200 wd
3200/2400 yds total
200 k
200 p
200 sw
8x50 2x 1 - d 2 - k 3 - d/s 4 - build
4x25 1/2 under / 1/2 over
4x| 2x100 str 1:30/1:40/1:45
| 1x200 fr 2:45/3:00/3:15
if you're not up for this, try this modified version instead:
4x| 2x50 str 1:00/1:05
| 1x100 fr 1:25/1:30
200 wd
3200/2400 yds total
October 9, 2011
200 swim/kick/drill/pull - 200 of each
4x75 d/k/s by 25 - mix it up
4x | 4x50 drill/swim by 25 1:00/1:10 (1st set fly, 2nd set back, 3rd breast, 4th free)
| 1x100 IM tech 1:30/1:45
| 1x100 IM rotate FAST 25 according to stroke of set, rest tech 1:30/1:45
100-200 wd
2800-2900 total
4x75 d/k/s by 25 - mix it up
4x | 4x50 drill/swim by 25 1:00/1:10 (1st set fly, 2nd set back, 3rd breast, 4th free)
| 1x100 IM tech 1:30/1:45
| 1x100 IM rotate FAST 25 according to stroke of set, rest tech 1:30/1:45
100-200 wd
2800-2900 total
October 6, 2011
300 fr
200 k
200 fr
100 k
8x50 odd - under/over, even - drill/swim 1:00/1:10 by 25
4x50 odd- easy/hard/hard/easy, even - hard/easy/easy/hard by 12.5
Main Set
4x75 25 str/25 fr/25 str 1:15/1:25
200 build 3:00
4x75 25 str/25 fr/25 str
2x100 hard interval 1:10/1:20/1:25
--- 2 minute break ---
4x75 25 str/25 fr/25 str 1:15/1:25
4x50 composite, 80% effort 1:30
4x75 25 str/25 fr/25 str 1:15/1:25
8x25 1/2 u, 1/2 sprint :40 by 12.5
100-200 ez warm-down
3500-3600 total
200 k
200 fr
100 k
8x50 odd - under/over, even - drill/swim 1:00/1:10 by 25
4x50 odd- easy/hard/hard/easy, even - hard/easy/easy/hard by 12.5
Main Set
4x75 25 str/25 fr/25 str 1:15/1:25
200 build 3:00
4x75 25 str/25 fr/25 str
2x100 hard interval 1:10/1:20/1:25
--- 2 minute break ---
4x75 25 str/25 fr/25 str 1:15/1:25
4x50 composite, 80% effort 1:30
4x75 25 str/25 fr/25 str 1:15/1:25
8x25 1/2 u, 1/2 sprint :40 by 12.5
100-200 ez warm-down
3500-3600 total