Grp 1 week of Nov 14th
Thursday, November 17
Warm up (10 min max)
6/5/4 x 100 as 50drill/50build different drill each 100
Partner Coaching (30 min, switch every 5 min, explanation in practice)
Main set
5/4/3 x 50 low stroke count
50 smooth
5/4/3 x 50 tight pace time
Warm down
200-300 easy
Sunday, November 20
Warm up
3/2 x [ 200 kick/swim
4 x 50 descend ]
Main set
5 x [ 5/4/3 x 50 fast!
100 smooth ]
First round pace time has lots of rest, second round take off 5 sec, third round take off 5 more, fourth round add 5 sec, fifth round add 5 more sec.
Example: 1st round 50s on :50
2nd round 50s on :45
3rd round 50s on :40
4th round 50s on :45
5th round 50s on :50
Make sure 50s are very fast on rounds with lots of rest. Push though rounds with less rest and try to keep time consistent.
Warm down
200-300 as 25scull/25swim