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