Måndagen 23 maj (Simning)

Simhallsbadet

6:00-8:00 lanes 3-5

Workout 1

400 warm-up

300 alternate 50 free/50 non-free

200 kick

100 IM or back

10 x 50 build, start 60sec (get faster throughout each 50m effort, last 5m hard with no breathing)

6 x 350 (300 swim, 50 kick). The 400 swim is 100 hard, 150 moderate, then 50 hard straight into 50 kick hard.

200m easy backstroke

800 pull as follows: 25 hard, 25 steady, 50 hard, 50 steady, 75 hard, 75 steady, 100 hard, 100 steady, 75 hard, 75 steady, 50 hard, 50 steady, 25 hard, 25 steady.

300 easy

Workout 2

200 warm-up

200 alternate 50 free/50 non-free

100 kick

100 IM or back

6 x 50 build, 20sec rest (get faster throughout each 50m effort, last 5m hard with no breathing)

6 x 250 (200 swim, 50 kick). The 200 swim is 50 hard, 100 moderate, then 50 hard straight into 50 kick hard.

100 easy backstroke

600 pull as follows: 25 hard, 25 steady, 50 hard, 50 steady, 75 hard, 75 steady, 75 hard, 75 steady, 50 hard, 50 steady, 25 hard, 25 steady.

200 easy