Grp 1, week of Nov 14th

MONDAY
w/u:  200 m super easy (practice your flip turns)

 

 

Build:

2 x 50m side kick

4 x 50m at 80 % effort holding excellent form

2 x 50m 8/1/8

100m free  long smooth strokes 

2 x 50 m 8/3/8

4 x 50m at 90% effort holding excellent form

2 x 50m catch up drill

100m free long smooth strokes (reduce stroke count )

 

Main:

3/4/5 

200m at 80% effort on pace time

 

w/d:

400m backstroke/freestyle combo

2600m
 
THURSDAY

w/u:

4 x 100m easy + 15 RI

(practice flip turns)

 

Main: repeat 3/ 4/ 5 times

(12 x 25 m pull/drill/kick on set time w 10-15sec RI

200m hard swim 1 min RI)

w/d: 200m choice

 

2100m
 
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