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