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