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