Grp 2, Feb 20, 2012

Thursday, Feb 23, 2012
8/10/12 x 50 odds: dr/sw
evens: build

Timed 1500 (should get started no later than 15 min into practice to make sure everyone has lots of time)
loosen up with 200 m easy

Then as people start to finish :
Pick a partner of similar speed and do 25s where one partner decides partway through the 25 to sprint and the other partner races them to the wall.
 
Group 2 Sunday Feb. 26th

Warm up
4/3/2 x
3 x 100

1st 75 swim/ 25 Build!
2nd 50 drill/ 50 swim
3rd 25 smooth/ 75 build!

Pre – set
8/6/4 x 75m kick alternate 25 fast! (1st 25, 2nd 25, 3rd 25, 1st 25, so on...)

Main Set
 
6/5/4 x 250m descend the first 3 then fast!
 
Warm down
4 x 50 choice swim/kk
 
Meters: 3500/ 2800/ 1900

 
Comments