Grp 2 Week of Oct 10th

Thursday Oct 13

Warm up

7/6/5 x 100 odds: build

Evens: 50 drill/ 50 swim (different drill for each 100)

Main set

3x [ 3/2 x 50 drill

6/5/4 x 50 descend

100 smooth]

1^st round – drill: 838 working on body roll

2^nd round – drill: fist drill working on catch

3^rd round – choice drill

Warm down

200-300 as 50 free/50 any other stroke

Sunday Oct 16

Warm up

3/6/9 x 100 as 100 swim

50 swim/ 50 kick

50 drill/50 swim

Choice of 2 Main sets

Set 1: (distance)

With a partner (take turns and get each others times)

3x400

1^st 400 keep consistent pace, partner gets time for each 100

2^nd 400 neg split, partner gets time at 200 and final time

3^rd 400 fast partner gets time

400s are continuous (no stopping) and take turns so one person swims a 400 then gets times then swims then times… not 3 400s in a row.

Set2: (sprint)

3x 3/2 x 100

1^st round neg split 100s, partner gets time at 50 and final time

2^nd round hold same time for all 100s, partner gets times for each 100

3^rd round descend 100s, partner gets times

take turns so one person swims a round then gets times then swims then times… not 3 rounds in a row.

Warm down

200- 300 easy, loosen up, mix in a bit of drill or kick