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

THURSDAY
w/u 400m steady f/s

 

Build : repeat 4 times

 

100m pull + 10 sec

50m kick + 15-20 sec

 

Main set: repeat 5 times

 

100min stroke count + 10 sec

50m scull – drill up-swim down + 10 sec

 

w/d: 200m backstroke

 

1950m

 

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