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