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

 

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