Workouts Grp 2, week of Oct 17th

Thursday Oct 20

 

Warm up

 

2/1 x      [200 drill/swim by 50

4 x 50 descend]

 

Main set

 

Timed 1500 (possibly 800 or 1000 for some)

100 smooth

 

Warm down

 

5/3/1 x                  [50 kick/ 25 swim, ~10s rest

                                25 scull/ 50 swim, ~10s rest]

 

Sunday Oct 23

 Warm up

 2/1 x      [50 swim

                100 kick/drill by 25s

                50 build]

 Main set

 200/300 moderate pace

50 smooth

 

150/250 moderate pace

50 fast

50 smooth

 

150/200 moderate pace

50 fast/ 2x50 fast

50 smooth

 

100/150 moderate pace

2x50 fast/ 3x50 fast

50 smooth

 

100/100 moderate pace

2x50 fast/ 4x50 fast

50 smooth

 

4x50 fast/ 6x50 fast

 

200 smooth (Warm down)

Comments