Swim Workouts Grp 1 Oct 10th

Body Roll

w/u: 6 x 75m

Odds: 50kick/25swim

Evens: 25 scull/50 swim

 

Build:

100m pull buoys – GOOD Body Roll

6 x 50 drill swim

(side kick, 6/1/6, 6/3/6)

100m pull buoys – GOOD Body Roll

 

Main Set : 3/2/1

 

2 x 200 Pull buoys on 20 sec R

4 x 50 pull fast on 30 sec R

Take 1 min rest

4 x 50m swim with paddles or strong pull

 

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

 

2850m (MUN)

Body Roll

w/u: 200m (50 swim, 50 kick, 50swim, 50kick)

Build:

6 x 50 drill swim

(side kick, 6/1/6, 6/3/6)

Main:

300,200,100 moderate pace time on 20 sec R

200, 100, 50 neg split on 25 sec R

100 Fast on 30 sec R

6 x 50m good pull and rotation(can use pull buoys) on 25 sec R

C/D 200m easy

2050m

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