Practice makes perfect

23 April 2009 am 25m
Aerobic capacity
5,000m

4 x
(400 2R/L)
(300 3 R/L)
(200 3 R/L)
(100 4 R/L)
(5 x 5m in/5m out timed turns)

Each round must cover all 4 strokes (one distance each) and S-P-K-D (one distance each)


22 April 2009 pm 25m
Aerobic capacity
~3,440m

400 OYO
-----
8 x
(15m dive start!)
(15m finish!)
2 rounds on each stroke
-----
8 x 50 FR or form
4 x 100 FR or form
2 x 200 Form or IM
1 x 400 FR or IM
2 x 200 Form or IM
4 x 100 FR or form
8 x 50 FR or form

4 R/L rest

50's cannot repeat same stroke on 1st and last set. Ditto 100's. Adjacent 50's and 100's cannot be same stroke as each other. 200's cannot repeat same stroke. 400 cannot be same as 200's.

Key:
R/L - rest interval = 'n' red lines on pace clock, e.g. come in on 24 means leave on 40 (red lines at 25, 30, 35 and 40)



21 April 2009 pm 25m
Aerobic capacity
~4,200m

200 OYO
-----
4 x (5 x 200) D1-5
1, on 3'10"
2, on 3'00"
3, on 2'50"
4, on 2'40"

Key:
OYO - On Your Own (swimmers' choice)


21 April 2009 am 50m
Aerobic capacity
~3,000m
Choice of am or pm if not compeiting today.

400 'corkscrew'
2 x 500 CH(1), S, 60 SRI, D1-2
8 x 100 CH(1), K+F, 30 SRI, D1-4
12 x 50 CH(1) P, 15 SRI, D1-2

Key:
corkscrew - 1 x freestyle arm rotate to 1 x backstroke arm rotate to 1 x freestyle etc. Change corkscrew direction every 50m
CH(1) - swimmers choice of stroke but restricted to one stroke only (no Im or switching)
SRI - seconds rest interval