Grp 2 workouts week March 12

Thursday:

W/U

3x 400 or 300 or 250 as

1st swim alternate strokes

2nd kick

3rd 25drill 25 swim continuous.

Main set

4 x 400 or 300 or 250 descending pace times

First one 60 seconds rest

Second 30 seconds rest

Third 10-15 seconds rest

Last one go fast!!!

Warm down

8/7/6 x 50 smooth choice swim

Sunday :

Warm up

4/3/2 x

50m kick

100m as 25 drill 25 swim

50 build

100 smooth

Pre set

3/2/1 x

4 x 50 as

1 fast breakout

1 fast turn

1 fast finish

1 smooth swim

Main set

2/1 x

9 x 50 as 1-6 descend then hold that speed for 7-9.