Grp 2, week of Nov 14th

Thursday, November 17

 

Warm up (10 min max)

 

6/5/4 x 100 as 50drill/50build different drill each 100

 

Partner Coaching (30 min, switch every 5 min, explanation in practice)

 

Main set

 

5/4/3 x 50 low stroke count

50 smooth

5/4/3 x 50 tight pace time

 

Warm down

 

200-300 easy
 

Sunday, November 20

 

Warm up

 

3/2 x [   200 kick/swim

                4 x 50 descend ]

 

Main set

 

5 x [        5/4/3 x 50 fast!

                100 smooth ]

First round pace time has lots of rest, second round take off 5 sec, third round take off 5 more, fourth round add 5 sec, fifth round add 5 more sec.

Example:             1st round 50s on :50

                                2nd round 50s on :45

                                3rd round 50s on :40

                                4th round 50s on :45

                                5th round 50s on :50

Make sure 50s are very fast on rounds with lots of rest. Push though rounds with less rest and try to keep time consistent.

 

Warm down

 

200-300 as 25scull/25swim

 

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