Grp 2 workouts for week of Oct 24th

Thursday October 27

Warm up

2/1 x [100 dr/swim

4x50 desc. ~15s rest]

Main set

6/5/4 x 50 drill

50 smooth

6/5/4 x 50 hold same stroke count

50 smooth

6/5/4 x 50 as 25 dr/25build

50 smooth

6/5/4 x 50 fast on tight pace time

150 smooth

Warm down

10/8/6 x 50

Odds: 25 choice swim/25 anything but swim (scull, kick, drill..)

Evens: 25 fr/ 25 non fr

Sunday October 30

Warm up

7/6/5 x 100

Odds: 50 dr/ 50 sw

Evens: 75 sw/ 25 build

Main set

5/4/3 x [3 x 100 fast on tight pace time

1 x 100 recovery, more rest]

(i.e. 3 on 1:20, 1 on 1:45

3 on 1:45, 1 on 2:15

3 on 2:10, 1 on 2:30)

Warm down

Depending on time,

200 – 400 smooth, every fourth length non freestyle, everything else choice.