Programs for the Week of 17th April 2010
Saturday 17 April 2010 (as per-previous program)
400 warm up
10 x 50 IM switch on 0:55
5 x 200 (50 drill/100 swim/50 drill) on 5:00
10 x 100 kick on 2:15 (fins if you wish) [lots of kick to build a strong aerobic base]
5 x 100 (50 swim/25 drill/25 build to Max) on 2:00
100 swim down
(Total: 3.5km)
Monday 19 April 2010 (as per-previous program)
Free swim – must include 1.5km of choice drills
(Total: 3.0km)
Wednesday 21April 2010
300 warm up
10 x 50 (25 drill/25 swim) on 0:60
5 x 400 pull (no paddles or bands) on 8:00 [preparatory Test Set #1]
4 x 25 at 90% effort
100 swim down
(Total: 3.0km)
Friday 23 April 2010
300 warm up
10 x 50 swim (25 2nd stroke/25 freestyle) on 0:55
10 x 50 drill (25 L arm swim/25 R arm swim) with fins on 1:10 [trailing arm by your side]
5 x 200 (50 easy drill/100 firm swim/50 firm drill) on 5:00; OR
4 select swimmers - specific technique work with Pelham
4 x 25 at 90% effort
100 swim down
(Total: 2.5km)
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AKB48's 17th single 'POISON CAT'S'
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Watch Germany vs Spain Live Streaming Online World Cup 2010
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