Grp 1 Week of Oct 17th

Body Roll

One-arm drill – Broken Arrow

w/u and build:

2 x 200m drill/swim

3 x 100m build (take your best 100 time)

Main: TIMED SET - EXACT PACE TIME

8/10 x 50m with every 4^th as a sprint

Pace time: ½ of 100m time

1min rest

6 / 9 x 50m with every 3^rd as a sprint

Pace time: add 5 sec to your prev. pace time

1 min rest

6 / 8 x 50m with every 2^nd as a sprint

Pace time : add another 5 sec to your previous pace time

1 min rest

2 / 4 x 50m , sprint every one,

Pace time: add another 5 sec to your previous pace time

200m pull buoys focus on good rotation through the hips and shoulders.

2 / 4 x 100m reduce your stroke count (on 25s)

w/d: 200m easy choice