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