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