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

 

Comments