Masters Swimming Group 2 Thursday Feb. 16th
Warm up 400/300/250m swim alternate 50 freestyle/50 non-free 8/6/5 x 50m alternate 25 Drill/25 Swim
Pre-Set 2/2/2 x 3 x 50m - 1st 50 Fast Break out! - 2nd 50 Drill/ Skull - 3rd 50 FAST finish!
Main Set 3/2/1 x 4 x 150m - 1st 150m swim/ last 50 fast! - 2nd 150 swim/ last 100 fast! - 3rd 150 swim/ ALL 150 fast! - 4th 150 drill/swim smooth
Warm down 4 x 75m alternate free/ non-free.
Meters: 3200m/ 2400m/ 1600m
Masters Swimming Group 2 Sunday Feb. 19th Warm up 4/3/2 x 3 x 100 - 1st 75 swim/ 25 kick fast! - 2nd 75 swim/ 25 drill - 3rd 75 swim/ 25 Fast Breakout!
Pre – set 8 x 25 kick, odds smooth evens fast! 400 kick for time!
Main Set Option 1 – Get in groups of two. 4/3/2 x 3 x 50m One person swimming, one person watching. Provide stroke feedback after each 50. - 1st 50m smooth - 2nd 50m 25 strong 25 build! - 3rd 50m Drill – watch for correct technique of the drill Option 2 – 7/6/5 x 200m descending. Should have 15-20sec rest on the first interval. Warm down 6 x 50 choice swim
Meters: Option 1: 2600/ 2450/ 1900 Option 2: 3500/ 3200/ 2500 |
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