Grp 2 week of Jan 23, 2012

 

Tuesday, January 26

 

Warm up

 

 

3/2 x                     [50 swim

                              50 stroke count

                              50 build]

 

Main set

 

8/7/6 x 50           as 25 drill/ 25 count strokes

100 smooth

8/7/6 x 50           hold lowest stroke count

100 smooth

8/7/6 x 50           descend magic number (magic number – total stroke count added to total time. So at least one of them should get lower each 50)

100 smooth

8/7/6 x 50           descend time

100 smooth

 

Warm down

 

12/10/8 x 50       ascend time (get slower), hold proper technique

 
 
 
 
Sunday, January 29

 

Warm up

 

3/2 x                     [200 drill/ swim

                              100 kick swim]

 

Main set

 

5/4/3 x                 [100 as 25 drill/25 swim/15 drill/ 25 swim

                              100 build

                              100 fast (all out sprint)

                              100 smooth        regroup in lane, about 30s rest before next round]

 

Warm down

 

8/6/4 x 75           odds: 50 scull/ 25 swim

                              Evens:25 kick/ 50 swim

Comments