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