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