Grp 1 week Jan 16th

Monday, Jan 16th
 
w/u 3 x 100m f/s even pace + 20sec

Build:

6 x 50m f/s descending stroke count on pace time

Main:

6 x 100 m (1-3 and 4-6 progressive)  + 20 sec rest

9 x50 m on even pace time

(slow, medium, fast)

6 x 100 m (1-3 and 4-6 progressive)  + 20 sec rest

c/d :  3 x 50m backstroke

Thursday, Jan 19th
 
w/u: 150m easy free

Build:4 x 100 dr1/sw/dr2/sw

on 15 sec RI

Main:  1/2/3

⌠5 x 50 desc stroke count on 20 sec RI

50 easy choice

5 x 50 desc stroke count(start 1 stroke lower than 1st set) on 20 sec RI

50 easy ⌡

c/d: 8 x 25 long powerful strokes on 20 sec RI

 

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