Grp 2 week Dec 5th

Thursday, December 8

 

Warm up

 

2/3 x 50 as 25 swim 25 kick

2/3 x 50 as drill

2/3 x 50 descend stroke count

2/3 x 50 as 25 drill 25 build

2/3 x 50 descend time

 

Main set

 

3/2 x      [4 x 50 kick descending

               1 x 50 fast!  (no extra rest between kick and fast, use lots of legs on 50 fast)

               30 sec. rest

               3 x 50 as 25 drill 25 swim]

 

Warm down

 
300 – 400 smooth  as 25 non free 25 free
 

Sunday, December 11

 

Warm up

2 x          [200 drill/swim

               4 x 50 descending]

 

Main set

36/28/21 x 50

 

Pick 2 pace times, pacetime1 should give about 10sec rest for a 50 strong, pacetime2 should be very minimal rest (5 sec or less) for a 50 fast. 

(i.e pacetime1 – :55, pacetime2 – :40

pacetime1 – 1:10 pacetime2 - :55 …)

 

7 x 50 strong on pacetime1

1 x 50 fast on pacetime2

6 x 50 strong on pacetime1           *Start at this round for 28 50s

1 x 50 fast on pacetime2

5 x 50 strong on pacetime1           *Start at this round for 21 50s

1 x 50 fast on pacetime2

4 x 50 strong on pacetime1

1 x 50 fast on pacetime2

3 x 50 strong on pacetime1

1 x 50 fast on pacetime2

2 x 50 strong on pacetime1

1 x 50 fast on pacetime2

1 x 50 strong on pacetime1

1 x 50 fast on pacetime2

1 x 50 fast on pacetime2

 

Warm down

 

8/6/4 x 75 ascending ~15sec rest

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