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

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