Grp 1, workouts Feb 27th

w/u:

300m

1st 75 swim/ 25 Build!

2nd 50 drill/ 50 swim

3rd 25 smooth/ 75 build

 

Main set:

 

900m

 You will rotate the lead position in a single lane. When the leader completes 100, they'll stay on the right side of the lane wall to allow everyone else to swim past. They'll then join the group as the new last person.

2 min RI

600m  alternate between 100m regular swim and 100m closed fist swim.

1 min RI

400m pull

 1 min RI

200m kick/swim

 

W/u: 300m drill/ swim

 

 

 

w/u 

2 x 50m smooth

2 x 100m smooth

 

Build:

 6 x 50m Drill set (choose)

  • Sculling
  • Catch up drill
  • Dog paddle
  • Tickle the water
  • Broken arrow
  • Fist drill
  • Tap your shoulder
  • Zipper

Main:

Choose one of the following

 

6 x 200m at your CSS pace with no more than 20sec recovery

Or

3 x 400m at your CSS pace with no more than 45 sec recovery

Or

4 x 200m with no more than 20 sec recovery and then 4 x 100m with no more than 10 sec recovery

Or

12 x 100m with no more than 10 sec recovery

w/d : 200m back/breast combo

2000m

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