Grp 2, February 27th, 2012

 
 
 
 
 
Thursday, March 1st, 2012
Warm up

3/2 x                        

- 200 swim

- 200 drill/swim by 50 (choice drill)

- 4 x 50 descending  10/15 seconds rest

 

Main set

 

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

as 25 drill (fist or double catch) 25 swim (count strokes on second 25)

                  Take 1 min rest

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

                                    Count strokes for entire 50, try to get number lower each time

                  Take 1 min rest

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

                                    Hold lowest stroke count and descend time each 50

                  Take 1 min rest

6 x 100                    Tight pace time (about 10s rest) and hold same speed for all 4

 

Warm down

10/8/6 x 75          Odds:  50 kick/ 25swim

                                    Evens: 25 Scull/ 50 Swim

 

 

Sunday March 4th

 

Warm up

3/2 x                        

- 200 kick/swim

- 2x 100 as 50 drill/25 swim/25 build

- 4 x 50 descending

 

Main set

 

400 strong swim, take 30s rest

 

2 x 200                    first half strong then negative split (second half faster)                

                                    Pace time with about 30s rest

 

4 x 100                    descending, start strong

Pace time with 10-15s rest

 

8 x 50                       Fast break out, turn and finish

                                    1:05/1:15/1:20

 

16 x 25                    FAST! These are sprints and have lots of rest so make sure each one is fast.

                                    0:45/0:55/1:05

 

Warm down

 

10/8/6 x 50          Ascending (start strong, time gets slower each 50 but keep proper technique,  10-20s rest)

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