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

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