Sunday 27 July 2014

World's workout: jeudi, 31-07-14

Worlds
Jeudi, 31-07-14

·            400 swim, choice

·            8 X 50 pull, alternating:
50 free on 1:15, smooth, not fast
50: 25 no free/25 free, on 1:00, faster

·            6 X 75 choice, on 1:50 – each 75:
25 kick fast
25 swim, smooth, moderate
25 very easy
·            50 easy

·            2 rounds of:
4 X 20 all out, 5 easy on 1:15
(from very fast to faster to all out)
              1 X 50 easy - 2 minutes rest
              3 X 50 on 2:00 with 30 m all out, 20 easy
              1 X 50 easy - 2 minutes rest
·            Practice starts (4 perfect ones)

·            Swim down                                      ~ 2200

World's workout: mardi, 29-07-14

Worlds
Mardi, 29-07-14

·            400 swim, choice
·            One aerobic set: keep it smooth & light
(David: 25 fly / 25 free)
6 X 50 on 55 (lane 8) or 1:00 (lane 7)
1 X 50 easy, regroup, 1 min. rest
6 X 50 on 45 (lane 8) or 55 (lane 7)
1 X 50 easy

·            16 X 25 choice on 1:00, 4 rounds of:
25 strong, fast sculling
25 easy, with good technique
25 fast (95% - work the finish)
25 easy, with good technique

·            200 kick choice, with or wo fins, mod.

·            8 X 50 on 2 min. as 2 rounds of:
50: 20 fast, 30 easy
50: 30 faster, 20 easy
50: 20 fastest, 30 easy
50: easy
·            75 easy & 4 perfect starts with 3-4 strokes

followed by 75 easy to swim down

Saturday 19 July 2014

Worlds workout: samedi, 26-07-14

Worlds

Samedi, 26-07-14

·            400 swim, choice

·            8 X 50 kick choice, on 1:15, alt.:
2 X 50 with board
2 X 50 no board

·            400 free, pull (and paddles?)
Each 50 from deep end: 10m fast, no breath

·            200 IM drill and/or swim, easy & smooth

·            400 & + swimmers: 6 X 50 pace on 1:00
Or
200 & – swimmers: 6 X 50 on 1:10
Alternating 50 at 200 pace / 50 mod.

·            100 easy

·            Speed/Technique set:
10 X 50 on coach’s interval & direction


·            Swim down: 100 easy                      2400

Worlds workout: jeudi, 24-07-14

Worlds

Jeudi, 24-07-14

·            400 swim, choice

·            10 X 75 with fins, on 1:45, alt: fl/bk/br & bk/br/fr
              as:          2 X 75 kick
                             2 X 75 drill
                             2 X 75 DPS
                             2 X 75 moderate with strong turns
                             2 X 75 faster
·            50 easy
 
·            10 X 25 choice on 45 sec., alt:
25: minimize drag
25: maximize power

·            2 rounds of:
3 X 25 on 1:15, 20 all out, 5 easy
1 X 25 easy, rest 2 minutes
3 X 50 on 2:30, 30 all out, 20 easy
1 X 50 easy, rest 1 minute & repeat


·            Swim down: 150 easy                      2200