Grp 2 week of March 19th

Thursday: Technique work
W/U
6/5/4 x 200 alternate 50 free/ 50 non-free
6/5/4 x 100 kick with board odds free/ evens non free

Main set

3/2/1 x 
3 x 75 as 50 drill 25 build
3 x 50 descending stroke count
3 x 25 1 fast Breakout/ 1 Fast Finish/ 1 All Fast. Focus on Stroke Rate! 

Then: 
1 FAST 50! for time - 10 apart or one at a time. 

Warm down
14/12/10 x 50 all choice - must alternate


Sunday: Endurance
10/8/6 x 50 swim as 25 smooth 25 build
10/8/6 x 50 kick as 25 smooth 25 build

Main: 
5/4/3 x 400m Descending
First one 60 seconds rest
Second one 40 seconds rest
Third one 20 second rest
Fourth one FASTEST!

W/D
16/12/10 x 25 as
1 smooth swim
1 non free
1 skull
1 drill
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