Monthly Archives: July 2011

WU:  1200 Set 1:  Kick 8 x 50m Kick IM seq on 1:00 FINS 50 Easy Set 2:  EN-1 … FINS 400 FS on 6:30 100 BK on 2:00 300FS on 5:00 100 BK 200 FS on 3:15 100 BK … Continue reading →

W.U. 900 to 5:55 Set 1: Kick 6 x 50m Kick Choice on 1:10 50 Easy Set 2:  EN-1 200 FS Pull, Breath every 4th on 3:30 focus on left arm pull 200 FS on 3:15 2 x 100 BK … Continue reading →

Specifics WK 1 EN-1, EN-2, LAP session WU: 900m to 5:55 Set 1:  Kick (600) 6 x 50m Kick Choice on 1:10 Set 2:  EN-1 (900) 200 FS on 3:15 2 x 100 BK on 2:00 2 x 100 BR … Continue reading →

8-Week – Specifics Phase Start WU: 200 FS Pull 200 BK Fins 200 FS 100 BR Kick: 4 x 50 Kick Fins Main: 200 FS 3 x 50 BK 6 x (25 Build, 25 Easy) mix strokes 50 Easy

WU 1200 Set 1: EN-1 (1300m, Kick 400) FS Pull 50, 100, 150, 200 on 1:00, 1:45, 2:30, 3:30 4 x 50m Kick on 1:00 Fins FS 50, 100, 150, 200 same times 4 x 50m Kick on 1:00 Fins … Continue reading →

W.U. 1000m to 6:00 Set 1:  Kick 100m Kick Choice on 2:30 3 x 50m Kick Choice on 1:15 50 Easy Set 2:  EN-1 5 x 100m FS on 1:45 50 Easy 2 x 100m BK on 2:00 50 Easy … Continue reading →

W.U. 800m Set 1: Kick 5 x 50m Kick choice on 1:15 50 Easy Set 2:  EN-1 200 FS Pull on 3:30 200 FS on 3:30 100 IM on 2:00 2 x 100 FS Pull on 1:45 2 x 100 … Continue reading →

W.U. to 7:00 Set 1: Kick 8 x 50m Kick IM Seq on 1:00 with Fins Set 2:  Build for extra Heart Rate 2 x (25m Build, 25m Easy) own pace Set 3:  Lactic Acid Production 6 x (50m FS … Continue reading →

W.U. 800m to 5:50 Set 1: Kick-Swim Continuous 6 x (50 Kick, 50 Swim) continuous 50 SWIM as IM seq 1-4, 5-6 choice Set 2:  EN-1 400 FS on 6:30 2 x 100 BK on 2:00 2 x 200 FS … Continue reading →

This is the hard week … peak of the 8 weeks of General Aerobic Preparation. W.U. 800m to 5:50am Set 1 EN-1: 200 FS Pull on 3:30 100 IM on 2:00 4 x 50 Kick on 1:10 200 FS on … Continue reading →

W.U. 1000 to 7:00 Set 1: Kick (with Fins) 400m, 50 recov 2 x 100 Kick Choice on 2:00 4 x 50m Kick IM seq on 1:00 50 Easy Set 2: Lactic Production (300m LAP, 600m Recov) 6 x (50m … Continue reading →

W.U. 800m to 5:50 Set 1: Heart Rate Risers 4 x (12.5m overkick, rest of 25m easy) own pace 4 x 25m Build FS – own pace Set 2: Lactic Production (300 LAP, 1050 Recov) 4 x (50m FS Sprint, … Continue reading →

W.U. 800m to 5:50 Set 1: Kick 100 Kick on 2:30 50 Kick on 1:15 100 Kick on 2:30 2 x 50 Kick on 1:15 50 Easy Set 2: EN-1 400 FS with every 4th BK on 7:00 300 FS … Continue reading →

WU – 400m Set 1: EN-1 200 FS Pull on 3:30 200 FS Swim 200 FS Pull Set 2:  EN-2 6 x 100 FS on 1:50 Set 3:  EN-2 12 x 50 on 1:00 FS, BK, FS, FS, BK, FS, … Continue reading →

W.U. 1000 to 6:55am Set 1: Kick 3 x 100m Fin Kick on 2:00 6 x 50m Fin Kick on 1:00 50 Easy Set 2: EN-1 200 FS on 3:30 … (DB 3:05) 2 x 300 FS on 5:00 … … Continue reading →