workouts Grp 1, Feb 20, 2012

w/u: 300 drill swim

100kick swim

4 x 50m build on 15RI

300m smooth or pull

Main:

300 Pull on 20 RI

4 x 50 fast on 15RI

300 Pull on 20RI

2 x 50 fast on 15RI

2 x 300 Pull negative split on 20RI

2 x 50 fast

c/D: 100 non-free

w/u

2 x 50m smooth

2 x 100m smooth

Build:

6 x 50m Drill set (choose)

  • Sculling
  • Catch up drill
  • Dog paddle
  • Tickle the water
  • Broken arrow
  • Fist drill
  • Tap your shoulder
  • Zipper

Main:

Choose one of the following

6 x 200m at your CSS pace with no more than 20sec recovery

Or

3 x 400m at your CSS pace with no more than 45 sec recovery

Or

4 x 200m with no more than 20 sec recovery and then 4 x 100m with no more than 10 sec recovery

Or

12 x 100m with no more than 10 sec recovery

w/d : 200m back/breast combo

2000m