Workouts Grp 2, week of Oct 17th

Thursday Oct 20

Warm up

2/1 x [200 drill/swim by 50

4 x 50 descend]

Main set

Timed 1500 (possibly 800 or 1000 for some)

100 smooth

Warm down

5/3/1 x [50 kick/ 25 swim, ~10s rest

25 scull/ 50 swim, ~10s rest]

Sunday Oct 23

Warm up

2/1 x [50 swim

100 kick/drill by 25s

50 build]

Main set

200/300 moderate pace

50 smooth

150/250 moderate pace

50 fast

50 smooth

150/200 moderate pace

50 fast/ 2x50 fast

50 smooth

100/150 moderate pace

2x50 fast/ 3x50 fast

50 smooth

100/100 moderate pace

2x50 fast/ 4x50 fast

50 smooth

4x50 fast/ 6x50 fast

200 smooth (Warm down)