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

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