Grp 1, workouts Feb 6, 2012

w/u:

300 m drill swim ( 6/3/6, broken arrow, catch up)

Build: 

6 x 25m count your stroke

200m free

6 x 25m minimum stroke count

200m free

 

Main:

300m pull on 30 sec RI

3 x 100m on 10 sec RI

300m pull on 30 sec RI

6 x 50m fast on 15 sec RI

 

w/d: 300m kick/swim

 

2500m

If you can improve your lactate threshold your race speeds will improve. To improve your lactate threshold you want to do your swim sets at your current threshold pace or just below it.

CSS – Critical Swim Speed

w/u : 200m smooth

Build: 6 x 50m drill up/swim back

Side kick, Finger drag, catch up, 6/1/6, 6/3/6 

400m time trial(partner up)

2 x 50m back/breast combo

 200m time trial (partner up)

2 x 50m back/breast combo

  w/d : 6 x 50m drill up/swim back

back kick, sculling(pull buoys), breast stroke kick(flutter board 50m), fist drill, broken arrow

2 x 100m back/breast combo

 

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