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