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