Workouts Grp 1 week of Dec 5th

w/u: 2 x100m any stroke at even pace = 15 sec rest

Build:

2 x ⌠ 1x 50m fist drill

         1 x 50m side kick

         1 x 50 m sculling drill

         1 x 50m back kick⌡

Main

2/3/4/5 ⌠200m free at steady pace with 20sec RI – keep same pace and swim time⌡

50m breast

50m  back

2/3/4/5 ⌠200m free at steady pace with 20 sec RI – keep same pace and swim time⌡

w/d: 200m breast/back combo 

2900m

w/u: 4 x 100m easy 15 sec RI

Main: 3 x ⌠12 x 25m pull with 15 sec RI then 200m hard swim

do every 4th 25m hard- use paddles if available⌡

Take 1 min break

 

Cool down: 4 x 50m easy non-free

 

2100m

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