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

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