Grp 1 week of April 2nd

Pyramid

w/u: 200m smooth

200m drill/swim

200m kick/swim

Build: 4/6/8 x 50m descending from moderate effort and holding with 15-20 sec rest

4/6/8 x 100m descending from moderate effort and holding with 20-30 sec rest

Main:

100m on 10 sec RI

200m on 15 sec RI

300m on 20 sec RI

400m on 25 sec RI

300m on 20 sec RI

200m on 15 sec RI

100m on 10 sec RI

c/d :  200m easy choice

 

Treshold/Leader Swim

w/u : 400m drill/swim as 25s

Build: 4 x 50m kick (vary styles)

Main:

10/12/14 x 100m

(Keep steady pace, after each 100m the leading swimmer lets everybody in his/her lane pass and goes to the back of the line)

 

3 x 200m descending

 

C/d: 200m choice,non-free

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