2012 Week 2, Oct 1st, 2012

Group 1 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 on 15- 20 sec rest

Take 1 min rest

4 x 200m Desc on 30 sec rest

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

GRP Drill: jump into water from pool deck/blocks

Group 1 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

 
 
 
Group 2 Tuesday
 
6/5/4 x 100 as 50 drill 50 build

3/2 x 50 drill/swim on 1:00/1:10
3/2 x 50 descend on 1:00/1:10
3 x 200 try to hold consistent pace on 3:20/3:40/4:00

3/2 x 50 drill/swim on 1:00/1:10
3/2 x 50 descend on 1:00/1:10
3 x 100 with a faster pace on 1:40/1:50

3/2 x 50 drill/swim on 1:00/1:10
3/2 x 50 descend on 1:00/1:10
3 x 50 with more speed on 0:50/0:55

6/4 x 75 as 25 scull 50 swim
 
 
Group 2 Thursday
2 x   [200 kick swim
         4 x 50 gradual descend]

5/4 x   [3 x 100 on 1:40/1:50/2:00
            1 x 100 on 1:15/1:25/1:35]

12/9 x 50 with 10-15 seconds rest
           as 3 x [1 x 50 scull
                      1 x 50 non-free
                      1 x 50 choice]
 
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