Grp 1 workouts week Feb 13th
Monday
w/u : 200m free/back mix
Build :
3 x 50m smooth
3 x 100m smooth
50m races free/back/breast
8 x 50 m kick set
- Side kick x 2
- Back kick in torpedo
- Broken arrow
- Kick with flutter board
- Cork screw
- Breast stroke kick(flutter board)
- Front kick
Main:
200m smooth
4 x 50m back stroke
200m smooth
4 x 50m breast stroke
200m smooth
w/d: 100 back/breast combo
Thursday
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