Grp 2 workouts week March 12

Thursday: 

W/U

3x 400 or 300 or 250 as 

1st swim alternate strokes

2nd kick

3rd 25drill 25 swim continuous. 

 

Main set

 

4 x 400 or 300 or 250 descending pace times

First one 60 seconds rest

Second 30 seconds rest

Third 10-15 seconds rest

Last one go fast!!!

 

Warm down 

 

8/7/6 x 50 smooth choice swim

 

Sunday :

 

Warm up 

4/3/2 x 

50m kick

100m as 25 drill 25 swim

50 build

100 smooth

 

Pre set

 

3/2/1 x 

4 x 50 as 

1 fast breakout

1 fast turn

1 fast finish 

1 smooth swim

 

Main set 

 

2/1 x  

 

9 x 50 as 1-6 descend then hold that speed for 7-9. 

 

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