Grp1 week of Nov 28th

MONDAY NOV 28TH
 
w/u

300m back/breast combo

 

Build:

2/4/6 x 75m pull on 15RI

300m kick/breast combo

 

Main: 3 pace groups

300m easy on 20RI

3/5/7 x 75m fast on 30RI

75m easy on 20RI

1/3/5 x 75m fast on 30RI

75m easy on 20RI

 

Pace group 2 + 3 only

Pace group 1 goes into cool down

1/3 x 75m fast on 30RI

75m easy on 20RI

 

c/d: 100 choice/non free

2800m

THURSDAY DEC 1ST
 
w/u: 2 x 175

75free/50k/50 stroke count

 

Build:

2/3/4 x 150m as

100 build on 10RI

50 fast on 30 RI

300m kick/swim combo

 

Main:

4 x 100m as

75 build on 10RI

25 fast on 30RI

 

300m pull

 

c/d: 200m non-free

 

2200m

 

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