Grp 2 week of Jan 16th
Thursday, January 19
Warm up
500 – 800 smooth swim, mix in drill
Main set
4/3/2 x 50 low stroke count
4/3/2 x 100 as 50 kick/50 swim
4/3/2 x 150 as 50 swim/50 drill/50 swim
4/3/2 x 100 as 50 swim/50 kick
4/3/2 x 50 build
Warm down
10/8/6 x 100 odds: 50 drill/ 50 swim
Evens: 50 non free/ 50 free
Sunday, January 22
Warm up
3/2 x [100 swim
4 x 50 descending]
Main set
9/8/7 x 50 strong (ex - 1:10/1:20/1:30)
50 easy
8/7/6 x 50 strong (ex – 1:05/1:15/1:25)
50 easy
7/6/5 x 50 strong (ex – 1:00/1:10/1:20)
50 easy
6/5/4 x 50 strong (ex - :55/1:05/1:15)
50 easy
5/4/3 x 50 strong (ex - :50/1:00/1:10)
50 easy
4/3/2 x 50 strong (ex - :45/:55/1:05)
50 easy
3/2/1 x 50 strong (ex - :40/:45/:50)
50 easy
Warm down
300-400 as 50 non-free/50free