Grp 1 Workouts Week Nov 21st
MONDAY
w/u: 2 x 200m drill/swim
Drill for follow through of the stroke – shark’s tail
Build: repeat this set 3/2 times
1 x 25m streamline kicking on the back (10sec rest)
1 x 25 free style swim( 10 sec rest)
1 x 25 m streamline kicking on the front (10 sec rest)
1 x 25 m free style swim (10 sec rest)
1 x 50 m corkscrew kick
Main:
3 x 300 Desc 1-3 on 30-40 RI
100kick
3 x 200 Desc 1-3 on 20-30 RI
100kick
3 x 100 Desc 1-3 on 10-20 RI
c/d: 200m drill/swim
Drill for follow through of the stroke – shark’s tail
3050m
THURSDAY
w/u: 4 x 75 kick, swim, kick
Build: 200m drill swim – shark’s tail
(drill on follow through of the stroke)
Main:
300 neg split on 20RI
2 x 200 desc on 15RI
300 neg split on 20RI
2 x 200 desc on 15RI
300 neg split
c/d 4 x 75 free/back/free
2300m