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)