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

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