Workout: Worlds and jeudi, 26-06-14

Lane 7 & 8

Jeudi, 26-06-14

·            400 swim, choice

400 IM (with fins),

Alternating: 25 kick underwater / 25 drill long

·            Bucket work: 12 X 50, alternating:

50 free on 1:00 / 50 choice on 1:10

·            100 easy

·            Choice: distance in lane 7-8 or sprint in lane 5-6

·            1500 free as 3 rounds of alternating:

200 fast, 5 seconds rest to see your time

300 moderate, 5-10 seconds rest to reset

·            50 easy – 5 X 50 kick with 10 seconds rest

·            Swim down: 100 easy, easy

3400/3200

Lane 5 & 6

Jeudi, 26-06-14

·            400 swim, choice

200 IM (with fins),

Alternating: 25 kick underwater / 25 drill long

·            Bucket work: 12 X 50, alternating:

50 free on 1:05 / 50 choice on 1:15

·            100 easy

·            Choice: distance in lane 7-8 or sprint in lane 5-6

·            6 rounds of:

25 sprint all out with a bucket on 1:00

25 sprint, timed, no bucket on 1:00

25 easy on 1:00

·            50 easy – 6 X 25 perfect with 10 sec. rest

·            Swim down: 100 easy, easy

2300/2100

Workout: mardi, 24-06-14

Lane 7 & 8

Mardi, 24-06-14

·            400 swim, choice

·            With fins:     6 X alt.:         100 kick fast on 1:40
                                                        50 swim choice on 50

·            100 easy as: 2 X [25 breast / 25 choice]

·            6 X alt.:         100 no free hard on 1:45 (or less)

100 free moderate on 1:45

·            50 easy

·            6 X 50 free, pull or swim, on 1:00

Each 50: 25 breathing 3 or 4 times / 25 normal

·            50 easy                                             3000

Lane 5 & 6

Mardi, 24-06-14

·            400 swim, choice

·            With fins:     5 X alt.:         100 kick fast on 1:50

50 swim choice on 55

·            150 easy as: 3 X [25 breast / 25 choice]

·            5 X alt.:         100 no free hard on 2:00

100 free moderate on 2:00

·            50 easy

·            6 X 50 free, pull or swim, on 1:05

Each 50: 25 breathing 3 or 4 times / 25 normal

·            50 easy                                             2700

Workout: samedi, 21-06-14

Lane 2

Samedi, 21-06-14

·            400 swim, choice

·            4 X 100 pull free on 2:30

Each 100: 35 free – 30 back – 35 free

·            8 X 50 with fins, on 1:30, alt.:

50: IM

50: ½ free fast, ½ breast pull long

·            Speed Set:

4 rounds of:

       2 X 50 choice, all out, on 2:00

+

       1 X 100 easy on 3:00

·            Swim down set: 6 X 50 with 10 sec. rest,

Slow but perfect, with good DPS

2300

World's workout: jeudi, 19-06-14

Worlds

Jeudi, 19-06-14

·     400 swim, choice

·     8 X 50, 2 of each stroke, reverse IM order as:

2 X 50 pull free on 55 sec.

2 X 50 breast, 25 kick / 25 swim on 1:10

2 X 50 back on 1:05

2 X 50 fly, 25 swim / 25 single arm on 1:10

·     50 easy

·     8 X 50 kick choice, desc. 1 to 2, on 1:10, as:

Alt.: 2 X 50 on a board, 2 X 50 no board

·     Power drills, on coach’s interval:

3 rounds of: 6 X 25 drill + 1 X 50 easy

·     Swim down: 100 easy                             2000

Drills:

# 1:

6 X 25 as: 20 sitting breast pull, finish the 25 fast & strong, either breast or fly (on approx. 1 minute)

# 2:

6 X 25 as: 10 metres mini dog paddle, finish free or back: build to a sprint - strong finish, no bruised fingers (on approx. 1 minute).

# 3:

Repeat 6 times with at least 45 sec. rest:

In pairs, back to the wall and approx. 8 metres from the wall: on go, race to the wall and back.