wu:
200swim
2x50kick
100pull
200swim
Fins:
4x150 :15sec
50fly, 50free, 50kick
Main Set:
2x600m broken
100pull :20 sec
2x50 build :15 sec
200 pull:30 sec
4x50m 25 fast/25easy :15 sec
100 easy cooldown
Monday, May 25, 2009
Friday/Saturday
wu:
5x100m
swim, kick, pull, swim, fist
stroke set:
4x (4x75m) 15 sec rest
1. IM
2.swim 25 DPS/25 Fast/25 DPS
3.200 pull
4. swim descend
Main Set:
3x 200m :20sec rest
1. 50kicklayout/50 swim
2. 200pull
3. 200 swim neg split
c/d:
200 swim easy
5x100m
swim, kick, pull, swim, fist
stroke set:
4x (4x75m) 15 sec rest
1. IM
2.swim 25 DPS/25 Fast/25 DPS
3.200 pull
4. swim descend
Main Set:
3x 200m :20sec rest
1. 50kicklayout/50 swim
2. 200pull
3. 200 swim neg split
c/d:
200 swim easy
wed/thurs
wu:
200 swim
200kick 50/50
200pull
Drill Set:
4x100 :15 sec
odd=one arm
even= 6 kick layout
Stroke set:
2x 4x50m 1. fly 2. back 3. breast 4. free
Main Set:
1000 broken
4x25m DPS :10 sec
4x50 descend : 15sec
4x75 pull :15 sec
4x100 descend :20 sec
CD; 100-200 easy
200 swim
200kick 50/50
200pull
Drill Set:
4x100 :15 sec
odd=one arm
even= 6 kick layout
Stroke set:
2x 4x50m 1. fly 2. back 3. breast 4. free
Main Set:
1000 broken
4x25m DPS :10 sec
4x50 descend : 15sec
4x75 pull :15 sec
4x100 descend :20 sec
CD; 100-200 easy
Saturday, May 16, 2009
Mon. May 18/Tues. May 19
W.U. 5 x 100 on :15R
1. swim 2. kick 3. pull 4. swim 5. FTD
stroke set:
8 x 75 on :15R
odd: 25 DPS/25 fast/25 DPS
even: 25 fly/25 back/25 free
M.S. (Pyramid)
4 x 25 on :10R (odd: DPS, even: fast)
2 x 50 (25 DPS/25 fast) on :15R
100 as 25 DPS/25 fast on :20R
3 x 100 pull (descend 1-3) on :20R
*1 min rest
3 x 100 swim (descend 1-3) on :20R
100 pull on :20R
2 x 50 (25 DPS/25 fast) on :15R
4 x 25 fast on :15R
100-200 ez
(Total: 2500m)
1. swim 2. kick 3. pull 4. swim 5. FTD
stroke set:
8 x 75 on :15R
odd: 25 DPS/25 fast/25 DPS
even: 25 fly/25 back/25 free
M.S. (Pyramid)
4 x 25 on :10R (odd: DPS, even: fast)
2 x 50 (25 DPS/25 fast) on :15R
100 as 25 DPS/25 fast on :20R
3 x 100 pull (descend 1-3) on :20R
*1 min rest
3 x 100 swim (descend 1-3) on :20R
100 pull on :20R
2 x 50 (25 DPS/25 fast) on :15R
4 x 25 fast on :15R
100-200 ez
(Total: 2500m)
Fri. May 15/Sat. May 16
W.U. 300 swim
200 pull
100 kick
100 drill (SA/kickboard touch)
4 x 25 mini-max (*minimum # strokes/maximum speed!)
M.S. (endurance set)
3 x 400 descend 1-3 on :30R (*option to do all pull)
2 x 200 strong on :30R
200 ez
(Total: 2600m)
200 pull
100 kick
100 drill (SA/kickboard touch)
4 x 25 mini-max (*minimum # strokes/maximum speed!)
M.S. (endurance set)
3 x 400 descend 1-3 on :30R (*option to do all pull)
2 x 200 strong on :30R
200 ez
(Total: 2600m)
Wed. May 13/Thur. May 14
W.U. 200 swim, 200 pull, 200 as 50k/50swim
dr.set: 8 x 50 on :10R
odd: kick
even: fist/swim
M.S.
4 x 100 strong on :15R
:30R
3 x 100 strong on :15R
:30R
2 x 100 strong on :15R
:30R
1 x 100 strong
:30R
400 strong
100-200 ez cooldown
(total: 2600m)
dr.set: 8 x 50 on :10R
odd: kick
even: fist/swim
M.S.
4 x 100 strong on :15R
:30R
3 x 100 strong on :15R
:30R
2 x 100 strong on :15R
:30R
1 x 100 strong
:30R
400 strong
100-200 ez cooldown
(total: 2600m)
Sorry, we got waaay behind!
Mon. May 11/Tues. May 12
W.U. 400 SKPD
M.S. 2 x 1000 broken
as: 4 x 50 drill on :15R (FTD/6k layout)
2 x 100 kick (25 ez/50 fast/25 ez)
3 x 200 descend 1-3 on :30R (1st set swim; option to do 2nd set pull)
200 ez (every 3rd length is back/breast)
Total: 2600m
W.U. 400 SKPD
M.S. 2 x 1000 broken
as: 4 x 50 drill on :15R (FTD/6k layout)
2 x 100 kick (25 ez/50 fast/25 ez)
3 x 200 descend 1-3 on :30R (1st set swim; option to do 2nd set pull)
200 ez (every 3rd length is back/breast)
Total: 2600m
Subscribe to:
Comments (Atom)
