Swim Workout Group 1 Week of Oct 3rd

Monday
200m easy

4 x 50m pull with good roll

200m easy

 

Build/Drill:

6 x 50m  Drill

·        concentrate on continuous breathing out

·        popeye drill

·        6/3/6

4 x 100m (Desc within the 100) on 15- 20 sec rest

Take 1 min rest

4 x 200m (Desc within the 200)  on 30 sec rest

 

C/D: 6 x 75 (50 free, 25 back) on 20 sec rest

 
 
Thursday:

6 x 75m Desc 2-2-2 (descending speed every 2nd set)  ~20sec rec

 

Build/Drill:

4 x 50m  Drill

·        concentrate on continuous breathing out

·        popeye drill

 

Main:

2 x 200m Desc on 20 sec rest

100 Moderate  on 20 sec rest

2 x 200m Desc on 25 sec rest

100m Moderate on 25sec rest

2 x 300m Desc  on 30 sec rest

100 Moderate

Take 1 min rest

 

C/D : 6 x 75 (50 free, 25 back) on 20 sec rest