Grp 2 Workouts Week Nov 21st, 2011

Thursday, November 24

 

Warm up

 

4/3/2 x                 [150 as 50 drill, 50 swim, 50 count strokes]

 

Main set

 

12/10/8 x 50                      odds: drill swim

                              Evens: descend stroke count

 

12/10/8 x 50       odds: 50drill 50 @ 400 pace

                              Evens: descend time

 

Warm down

 

12/10/8 x 50       odds:  25 kick 25 swim

                              evens: 25 swim 25 kick
 

Sunday, November 27

 

Warm up

 

3/2/1 x [75 swim

                50 build

                25 fast]

 

Main set

 

4/3/2 x [ 4x 50 descending 1-4

                1 min rest

                200 negative split

                100 smooth swim]

 

Warm down

 

200-300m easy as 25 non fr, 25 fr

 
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