Programs for the Week of 26th June 2010
Saturday 26 June 2010
400 warm up
5 x 100 swim on 1:20 for Gun Lane
8 x 50 drill/swim (4 on 0:55 + 30 secs + 4 on 0:45) for Gun Lane
12 x 50 kick (25 easy/25 MAX) on 1:30
8 x 150 main stroke (100 drill + 50 build to MAX) on TBD
12 x 25 (odds other stroke firm/evens MAX choice)
100 swim down
(Total: 3.5km)
Monday 28 June 2010
300 warm up
1000 kick with fins (easy pace)
1000 swim (25 other stroke/25 free)
200 swim down
(Total: 2.5km)
Wednesday 30 June 2010
400 warm up
4 x 100 (50 drill/50 swim) on 1:55
10 x 200 Test Set on 4:00 [make a note of your average time and stroke count at the end]
4 x 25 (odds MAX/evens easy)
100 swim down
(Total: 3.0km)
Friday 2 July 2010
400 warm up
10 x 50 swim on 0:50
6 x 100 main stroke (25 kick no board/50 drill/25 swim) on TBD
16 x 50 (25 tray of eggs drill/25 firm swim) 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!
If you attend every training session then you should eat what you want because you are probably under weight (i.e. Shane and Jumet), otherwise stay away from processed food,
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Programs for the Week of 26th June 2010. Saturday 26 June 2010 400 warm up 5 x 100 swim on 1:20 for Gun Lane 8 x 50 drill/swim (4 on 0:55 + 30 secs + 4 on
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