Grp 2 workouts Feb 13th
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