Grp 2, workouts Feb 6, 2012
Thursday Feb 9
Warm up
3/2 x [100 kick/swim
100 drill/swim
100 build]
Main set
5/4/3 x 50 kick (not a lot of rest for pace time, straight into 100 afterwards)
100 as 25 fast (strong kick!) 75 easy
5/4/3 x 50 kick (same)
100 as 50 fast (strong kick!) 50 easy
5/4/3 x 50 kick (same)
100 as 75 fast (strong kick!) 25 easy
5/4/3 x 50 kick (same)
100 fast (strong kick!)
Warm down
200 non free/free (by 25s)
Sunday Feb 12
Warm up
6/5/4 x 100 odds: drill/swim
Evens: build
Main set (keep speed consistent, mod-challenging pace times)
12/9/6 x 50
100 easy
6/5/4 x 100
100 easy
3/2/1 x 200
100 easy
Warm down
8/7/6 x 50 kick/swim