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]
1st round – drill: 838 working on body roll
2nd round – drill: fist drill working on catch
3rd 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
1st 400 keep consistent pace, partner gets time for each 100
2nd 400 neg split, partner gets time at 200 and final time
3rd 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
1st round neg split 100s, partner gets time at 50 and final time
2nd round hold same time for all 100s, partner gets times for each 100
3rd 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