Grp 1 Workouts Jan 30, 2012

200m breast/free combo

Build:

6 x 50m kick set

Left side, right side, back,

8/1/8, broken arrow, cork screw

 

3 x 100m smooth, flipturns

 

6 x 50m drill set

Catch-up, finger drag, zipper,

Tap your shoulder, fists, broken arrow

 


            100m steady

           50m fast

            100m steady

            50m fast

    2x     50m slow

             100m fast

            50m slow

            100m fast

 

w/d:  200m breast/back combo

 

w/u: 100/150/200 easy swim

Build: 8x 50 drill/swim on pace time

Main:

6 x 100m mod pace + 15sec RI

Breath left/bi/right/bi by 25’s

3 x 200 kick/swim on 15 sec rest by 25’s – kick is streamlined on back

3 x 150m descending

C/d: 150m non-free

 

2400m

 

 

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