Grp2 workouts Jan 30, 2012

Thursday, Feb 2

 

Warm up

 

2/3 x      [ 100 drill/swim

               100 build]

 

Main set

 

2/3 x      [8 x 50 descend  1-4, hold fastest time for 5-8

               100 easy

               3/ 4 x 100 even split

               100 easy]

 

Warm down

 

200 – 400 as 25 non-fr/ 25 fr
 

Sunday, Feb 5

 

Warm up

 

1\2 x      [3 x 50 descend

               100 build]

 

Main set

 

2/3/4 x [3 x 200 descend  (each round take 5 sec off pace time)

               100 easy]

 

Warm down

 

6/5/4 x 50 ascend

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