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