Programs for the Week of 19th June 2010
Saturday 19 June 2010
400 warm up
6 x 100 IM on 1:40 for Gun Lane
8 x 50 swim (5 on 0:45 + 30 secs + 3 on 0:35) for Gun Lane
12 x 50 build kick on 1:15
12 x 75 main stroke (50 drill + 25 build to MAX) on TBD
6 x 50 (25 free with fly kick/25 swim) on 0:60
8 x 25 (odds other stroke at 90%effort/evens firm choice)
100 swim down
(Total: 3.5km)
Monday 21 June 2010
300 warm up
1 x 500 kick with fins “at a chatting pace”
1000 steady paced swim (tumble turns all the way)
1 x 500 pull with paddles but no band (at 60% effort)
200 swim down
(Total: 2.5km)
Wednesday 23 June 2010
400 warm up
8 x 50 (25 6L6R drill/25 swim) on 0:65
10 x 200 Test Set on 4:00 [make a mental note of all your data]
4 x 25 (15 MAX/10 firm)
100 swim down
(Total: 3.0km)
Friday 25 June 2010
400 warm up
10 x 50 (odds swim/evens sculling drill) on 1:10
6 x 100 main stroke (25 kick no board/25 drill/25 swim) on TBD
16 x 50 (25 other stroke drill/25 choice drill) on 1:10; OR
2~4 swimmers - specific technique work with Pelham
4 x 25 (odds MAX/evens easy)
100 swim down
(Total: ~2.5km)
DIET TIPS OF THE WEEK!
As the days get warmer each swimmer should bring his or her own fluid to consume during training – especially on Saturdays.
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