Lunch Bunch, February 5 & 7, 2013

Tuesday (Endurance Day)

Warm up:

• 300 swim
• 4 x 150 (50 drill/50 kick/50 swim), reverse IM order

Free Technique

• 3 x 50's pull w/paddles, pull buoy and band
• 2 x 50's pull with paddles and band (no pull buoy), work on body position

Main Set

• 3 x 200/150/100 @ 3:20, descend 1-3
• 50 easy
• 3 x 200/150/100 @ 3:10, descend 1-3
• 50 easy
• 3 x 100/75 @ 1:30, descend 1-3
• 100 easy

Thursday (speed/pace day)

Warm Up:

• 400 - 600 (1/2 free, 1/2 ABF)
• 4 x 75, 50 fist/25 swim, rest :10
• 4 x 50 free w/band
• 4 x 25 kick, build

Main Set #1

• 1 x 100, 75 long/rest :10/25 fast, rest :40
• 1 x 100, 50 long/rest :10/50 fast, rest :50
• 1 x 100, 25 long/rest :10/75 fast, rest :60
• 1 x 100, all fast
• 4 x 50 pull, rest :10

Main Set #2

• 1 x 150, 50 race pace/rest :10/100 FAST (same time as fast 100), rest :60
• 1 x 150, 50 race pace/rest :10/100 FAST, rest 1:30
• 1 x 150, 50 race pace/rest :10/100 FAST, rest 2:00
• 1 x 150, 50 race pace/rest :05/100 FAST
• 4 x 50 pull, rest :10
• 12 x 25 kick (1 ez, 2 fast)
• 100 cool down