Week of November 23rd
Monday AM (technique)
400 warm up
10 x 50 fly w/fins (underwater fly kick on your side – arms outstretched/swim) on 1:10
10 x 50 back (3L 3R drill/swim) on 0:55
5 x 100 breast (1K 3P/swim) on 2:15
10 x 50 or 5 x 100 free - to be chosen by Tony or Matt
100 swim down
(Total: 2.5km)
Wednesday AM (general)
400 warm up
5 x 100 (50 firm kick/50 easy swim) on 2:20
20 x 50 TEST SET on 1:00
8 x 50 (arm pit drill/easy swim) on 1:05
4 x 25 (all MAX)
100 swim down
(Total: 2.5km)
Friday AM (SUPER recovery!)
300 warm up
1000m choice – to be done non-stop, please
200 swim down
(Total: 1.5km)
Saturday AM (SUPER Saturday!)
500 warm up
10 x 100 (50 kick with board/50 firm swim) on 2:00
2 x relays (each swimmer to swim 50m (twice)) and teams to be made up as follows - or a variation of:
2 x Gun Lane swimmers + 2 x Lane 3 swimmers (i.e. 4 swimmers)
.v.
4 x Lane 1 swimmers (i.e. 4 swimmers)
12 x 50 paddles pull (with band) on 1:10 – aim for all to be below 30 strokes!
4 x 25 (all MAX) – one of each stroke
100 swim down
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