Grp 2 Workouts Week Nov 21st, 2011

Thursday, November 24

Warm up

4/3/2 x [150 as 50 drill, 50 swim, 50 count strokes]

Main set

12/10/8 x 50 odds: drill swim

Evens: descend stroke count

12/10/8 x 50 odds: 50drill 50 @ 400 pace

Evens: descend time

Warm down

12/10/8 x 50 odds: 25 kick 25 swim

evens: 25 swim 25 kick

Sunday, November 27

Warm up

3/2/1 x [75 swim

50 build

25 fast]

Main set

4/3/2 x [ 4x 50 descending 1-4

1 min rest

200 negative split

100 smooth swim]

Warm down

200-300m easy as 25 non fr, 25 fr