Grp 2 week of Oct 31st

Thursday, November 3

Warm up

3/2 x 250 as 50sw/50dr/50sw/50k/50sw 15sec rest

Main set (35 minutes max)

100 drill/swim

100 strong swim

100 drill/swim

200 strong swim

100 drill/swim

300 strong swim

100 drill/swim

400 strong swim

100 drill/swim

500 strong swim

Warm down

10/8/6 x 50 Odds: Underwater kick as far as possible, easy swim rest of the 50

Evens: 25 non free/ 25 free
 
 

Sunday, November 6

Warm up

8/7/6 x 100 50 drill/50 build

Main set

3/2 rounds of:

[4/3 x 100 kick descend (last one should be very hard!)

Fairly tight pace time

50 sprint fast (no extra rest before this. Goal is to push through tired legs and sprint)

1 min rest

100 smooth]

Warm down

~200-400 where every fourth length is non freestyle

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