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