Grp 1 workouts March 5th

w/u: 300 choice of stroke swim

 

Build:  300 kick, 200 drill swim

 catch-up drill- one arm drill-fist drill

 

Main set:

 6 x 100 (T-Pace minus 1 to 2 seconds)

 100 very easy recovery swim followed by less than a minute rest

 

 4 x 100 (T-Pace minus 3 seconds)

 100 very easy recovery swim followed by less than a minute rest

 

 4 x 100 (T-Pace minus 5 seconds)

 100 very easy

 

Cool down:

 

300 smooth (including some catch-up, some one-arm, some spear into the water)

 

Total distance: 2800

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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