Grp 1 week Jan 23rd, 2012

 Monday

Breast stroke

w/u  400m  smooth every 4th length – non free

Build:

8 x 50m Drill up/swim back on pace time

Breast Stroke

3 x 50 m drill up /swim back breast

  • Arms in torpedo/breast kick

3 x 50 m drill up /swim back breast

  • Arms in torpedo every second breast kick come up to breath and pull

3 x 50 m drill up /swim back breast

  • Hands by your side breast kick

Main:

3/4/5/6 x 150m free/breast/free on pace time 

 

Grp activity: flutter board

 

w/d: 200m back stroke

 

Thursday
 
w/u: 2 x 300m swim/kick/drill/swim/kick/drill

Build: 8 x 50m odds: distance per stroke, evens: breast

Main : 3 x 150m, 100m, 50m

Round 1 RI = :25,:20,:15

Round 2 RI = :20,:15,:10

Round 3 RI = :15,:10,:05

c/d: 200m non-free

2100m

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