Grp 2 week of Nov 7, 2011
Thursday Nov 10, 2011
w/u: 20-25 min
300 swim
300kick
300 pull
200swim
200kick
200 pull
Main: VIDEO TAPING- 20min
6 x 3 min
Swim for 2:30min for distance, 30 sec rest, switch into next lane during your 30 sec rest.
lane 1 - video, regular free style stroke, no pull buoys, no paddles or fins
lane 2 - drill
lane 3 - breaststroke
lane 4 - kick
lane 5 - sculling
lane 6 - backstroke
c/d:
2/3/4 x 300m any stroke or free with every third 25 stroke count
Sunday, November 13
Warm up
4/3 x [ 75 drill
50 kick
75 build]
Main set
3/2 x [ 150 as 100build/50fast
50 smooth
100 as 50build/50fast
100 as 50smooth/50drill
50 fast
150 as 50smooth/50drill/50swim ]
Warm down
10/8/6 x 50 ascending(time gets slower) keeping stroke count the same