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 4th as a sprint

Pace time: ½ of 100m time

1min rest

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

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

1 min rest

6 / 8 x 50m with every 2nd 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

Body Roll

w/u 2 x 200m free

4 x 25 count strokes

Build:

4 x 50 Drill/swim

·         Broken Arrow

·         One Arm drill

2 x 250 Mod on 15 sec Rest

4 x 50 25 drill/25 build

2 x 200 Mod on 15 sec Rest

4 x 50 25 Drill/25 build

2 x 150 Tempo Pace on 15 sec Rest

200 kick/swim

C/D 200 back/breast/free

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