Programs for the Week of 24th April 2010
Saturday 24 April 2010
400 warm up
10 x 50 (25 drill/25 2nd stroke swim) on 0:60
5 x 200 kick on 5:20 [build last 50m]
10 x 100 swim (50 2nd stroke/50 freestyle) on 1:50 for Gun Lane
20 x 25 (odds sculling drill on back or front at 100% effort/evens swim at 90% effort)
100 swim down
(Total: 3.5km)
Monday 26 April 2010
1000 swim
1000 kick
1000 pull
(Total: 3.0km)
Wednesday 28 April 2010
300 warm up
10 x 50 (25 2nd stroke swim/25 choice swim) on 0:60
5 x 400 pull with bands (but no paddles) on 8:00 [preparatory Test Set #2]
4 x 25 (12.5 MAX/12.5 easy)
100 swim down
(Total: 3.0km)
Friday 30 April 2010
300 warm up
10 x 50 reverse IM switch on 0:55
10 x 50 drill (25 closed fist swim/25 catch up) on 1:10
5 x 200 (50 easy arm pit drill/100 firm swim/50 OK drill) on 5:00; OR
4 swimmers - specific technique work with Pelham
4 x 25 kick at 90% effort
100 swim down
(Total: 2.5km)
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