Grp 1 week of Oct 31st
Monday:
w/u 4 x 100m easy with 15sec rec.
Main:
2/3 x 16 x 25 m pull/drill
- Tap your shoulder
- Broken arrow
- Zipper
- Scull
200m free on 20 sec
c/d : 3 x 100 kick/swim as 25’s
2500m
Thursday:
w/u: 400m easy with every 4th lane as backstroke
Build:
4 x 75m drill/swim/drill + 20 sec rest
Main:
3 x 150 easy+ 10 sec
200 kick/swim as 25’s
(fast kick/easy swim)
3 x 150 moderate + 15 sec
200 kick/swim as 25’s
(fast kick/easy swim)
3 x 100m fast + 20 sec
c/d: 200m easy breast/back
2500m