Swim Workout Group 1 Week of Oct 3rd

Monday

200m easy

4 x 50m pull with good roll

200m easy

Build/Drill:

6 x 50m Drill

· concentrate on continuous breathing out

· popeye drill

· 6/3/6

4 x 100m (Desc within the 100) on 15- 20 sec rest

Take 1 min rest

4 x 200m (Desc within the 200) on 30 sec rest

C/D: 6 x 75 (50 free, 25 back) on 20 sec rest

Thursday:

6 x 75m Desc 2-2-2 (descending speed every 2nd set) ~20sec rec

Build/Drill:

4 x 50m Drill

· concentrate on continuous breathing out

· popeye drill

Main:

2 x 200m Desc on 20 sec rest

100 Moderate on 20 sec rest

2 x 200m Desc on 25 sec rest

100m Moderate on 25sec rest

2 x 300m Desc on 30 sec rest

100 Moderate

Take 1 min rest

C/D : 6 x 75 (50 free, 25 back) on 20 sec rest