Grp 1 week Nov 7th, 2011
Monday, Nov 7, 2011
w/u: 300m easy swim
200kick, 100 swim, 200 kick
Build:
8 x 50m Catch and pull drills
Main:
2 x 250m 100 mod, 50 fast, 100mod on 30 sec rest
4 x 150m 50 mod, 50 fast, 50 mod on 20 sec rest
4 x 100m 25 mod, 50 fast, 25 mod on 15 sec rest
c/d: 100 free/ back combination
2600m
Thursday Nov 10, 2011
w/u: 20-25 min
300 swim
300kick
300 pull
200swim
200kick
200 pull
Main: GROUP VIDEO TAPING- 20min
6 x 3 min
Swim for 2:30min for distance, 30 sec rest, switch into next lane during your 30 sec rest.
lane 1 - video, regular free style stroke, no pull buoys, no paddles or fins
lane 2 - drill
lane 3 - breaststroke
lane 4 - kick
lane 5 - sculling
lane 6 - backstroke
c/d:
2/3/4 x 300m any stroke or free with every third 25 stroke count