Swim Workouts Grp 2 Week Oct 3rd

Thurs Oct. 6

Warm up

3/4/5 x 200

Odds: swim with some build

Evens: drill/swim by 50

Main Set

2x [4/3/2 x 50 drill

100 smooth

4/3/2 x 50 technique

100 smooth

4/3/2 x 50 hold speed, tight pace time

100 smooth]

Can switch strokes for the second round. If both rounds freestyle mix up drills.

Warm down

6/4/2 x 75

Odds: 50k/25swim

Evens: 25 scull/50swim

Sunday October 9

Warm up

8/6/4 x 100

odds: 50 drill/ 50 swim

evens: 25 kick/ 75 build

Main set

6/5/4 x 100

Start with pace time ~best time +25/30s/ then pace time gets faster by 5s each 100.

(i.e. first on 2:00, second on 1:55, third on 1:45…..)

Hold constant speed

6/5/4 x 50 smooth, pace time with ~ 10/15s rest

6/5/4 x 100

Moderate pace time (same for all 100s)

Descend time

Warm down

8/6/4 x 50

Odds: 25 kick/ 25 drill

Evens: 50 swim