Masters Swimming Group 2 Thursday Feb. 16^th

 

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

-        1^st 50 Fast Break out!

-        2nd 50 Drill/ Skull

-        3^rd 50 FAST finish!

 

Main Set

3/2/1 x

4 x 150m

-        1^st 150m swim/ last 50 fast!

-        2^nd 150 swim/ last 100 fast!

-        3^rd 150 swim/ ALL 150 fast!

-        4^th 150 drill/swim smooth

 

Warm down

4 x 75m alternate free/ non-free.

 

Meters: 3200m/ 2400m/ 1600m

 

 

 

 

Masters Swimming Group 2 Sunday Feb. 19^th

Warm up

4/3/2 x

3 x 100

-        1^st  75 swim/ 25 kick fast!

-        2^nd  75 swim/ 25 drill

-        3^rd 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.

-        1^st 50m smooth

-        2^nd 50m 25 strong 25 build!

-        3^rd 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