Swim Workout Grp 2 Week Sep 26th

 

Thursday  (Sept.  29) – Focus on efficiency

 

Warm up

3/2 x                     [ 200 swim

                                200 drill/swim by 50 (choice drill)

                                4 x 50 descending  ~10/15 seconds rest ]

 

Main set

 

8/6/4 x 50           on :55/1:05/1:15             

as 25 drill (fist or double catch) 25 swim (count strokes on second 25)

               Take 1 min rest

8/6/4 x 50           on 1:00/1:10/1:20

                              Count strokes for entire 50, try to get number lower each time

               Take 1 min rest

8/6/4 x 50           on :55/1:05/1:15

                              Hold lowest stroke count and descend time each 50

               Take 1 min rest

4 x 100                 Tight pace time (about 10s rest) and hold same speed for all 4

 

Warm down

10/8/6 x 75         Odds:  50 kick/ 25swim

                              Evens: 25 Scull/ 50 Swim

Distance:  2950m

 

Sunday (Oct 2)

 

Warm up

3/2 x                     [200 kick/swim

                               2x 100 as 50 drill/25 swim/25 build

                               4 x 50 descending]

 

Main set

 

400 strong swim, take 30s rest

 

2 x 200                 first half strong then negative split (second half faster)     

                              Pace time with about 30s rest

 

4 x 100                 descending, start strong

Pace time with 10-15s rest

 

8 x 50                   Fast break out, turn and finish

                              1:05/1:15/1:20

 

16 x 25                 FAST! These are sprints and have lots of rest so make sure each one is fast.

                              0:45/0:55/1:05

 

Warm down

 

10/8/6 x 50         Ascending (start strong, time gets slower each 50 but keep proper technique,  10-20s rest)

 

Distance : 3100m

 

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