Grp 2 workouts for week of Oct 24th

Thursday October 27

 

Warm up

 

2/1 x      [100 dr/swim

                4x50 desc. ~15s rest]

 

Main set

 

6/5/4 x 50 drill

50 smooth

 

6/5/4 x 50 hold same stroke count

50 smooth

 

6/5/4 x 50 as 25 dr/25build

50 smooth

 

6/5/4 x 50 fast on tight pace time

150 smooth

 

Warm down

 

10/8/6 x 50

Odds: 25 choice swim/25 anything but swim (scull, kick, drill..)

Evens: 25 fr/ 25 non fr
 

Sunday October 30

 

Warm up

 

7/6/5 x 100

Odds: 50 dr/ 50 sw

Evens: 75 sw/ 25 build

 

Main set

 

 

5/4/3 x                  [3 x 100 fast on tight pace time

                                1 x 100 recovery, more rest]

 

(i.e.        3 on 1:20, 1 on 1:45

                3 on 1:45, 1 on 2:15

                3 on 2:10, 1 on 2:30)

 

Warm down

 

Depending on time,

200 – 400 smooth, every fourth length  non freestyle, everything else choice.

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