Swim Workout Grp 2 Week Sep 26th

Thursday (Sept. 29) – Focus on efficiency

Warm up

3/2 x [ 200 swim

200 drill/swim by 50 (choice drill)

4 x 50 descending ~10/15 seconds rest ]

Main set

8/6/4 x 50 on :55/1:05/1:15

as 25 drill (fist or double catch) 25 swim (count strokes on second 25)

Take 1 min rest

8/6/4 x 50 on 1:00/1:10/1:20

Count strokes for entire 50, try to get number lower each time

Take 1 min rest

8/6/4 x 50 on :55/1:05/1:15

Hold lowest stroke count and descend time each 50

Take 1 min rest

4 x 100 Tight pace time (about 10s rest) and hold same speed for all 4

Warm down

10/8/6 x 75 Odds: 50 kick/ 25swim

Evens: 25 Scull/ 50 Swim

Distance: 2950m

Sunday (Oct 2)

Warm up

3/2 x [200 kick/swim

2x 100 as 50 drill/25 swim/25 build

4 x 50 descending]

Main set

400 strong swim, take 30s rest

2 x 200 first half strong then negative split (second half faster)

Pace time with about 30s rest

4 x 100 descending, start strong

Pace time with 10-15s rest

8 x 50 Fast break out, turn and finish

1:05/1:15/1:20

16 x 25 FAST! These are sprints and have lots of rest so make sure each one is fast.

0:45/0:55/1:05

Warm down

10/8/6 x 50 Ascending (start strong, time gets slower each 50 but keep proper technique, 10-20s rest)

Distance : 3100m