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.