Grp 1 week of Oct 24th

MONDAY

w/u : repeat 2 x

100m easy free + 15 sec

1 x 50m finger tip drag

100m easy free + 15 sec

Build: repeat 2 x

6 x 50m drill on 15 sec rest

Broken arrow

Fist drill

Sculling or one arm drill

Main set: repeat 2 x

6 x 100m on set pace time

(your fastest time on 100 + 20 sec rest)

Alternate at slow, medium, fast

Cool down:

4 x 50m buddy swim (watch for cross over)

2600m