Grp 1 workouts week March 12

w/u

 2 x 200 m swim

200m drill swim by 50(choice drill)

4 x 50 descending 10-15 sec RI

 

Main:

8/6/4 x 50 on :55/1:05/1:15

As 25 drill / 25 swim(count strokes)

1 min RI

8/6/4 x 50 on 1:00/1:10/1:20

Count strokes for 50 descend stroke count

1min RI

8/6/4 x 50 on :55/1:05/1:15

Hold lowest stroke count and descend time each 50

1 min RI

 

6 x 100 Tight pact time ~10sec RI

Hold same speed

 

w/d:

10/8/6 x 75

odds 50 kick/25 swim

evens: 25 scull/50 swim

w/u: 200m smooth

Build:

4 x 50m on 15 sec RI

(practice good form)

Main:

8/6/4 x 100m smooth on 10RI

2 x 50 kick

6/4/2 x 100m tempo on 20 RI

1 min bonus rest

2 x 50 kick

4/2/2  x 100m hard(fast) on 30RI

1 min bonus rest

2 x 50 kick

 

c/d: 200m choice easy

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