Swim week

Monday
2 x 50 + 2 x 100 warm up
4 x 50 15 to 30 sec rest with Paddles
4 x 50 15 to 30 sec rest Fist drill
4 x 50 15 to 30 sec rest Single Arm
8 x 50 15 to 30 sec rest Sprints
2 x 100 + 2 x 50 cool down practicing bi-lateral
Thursday
2 x 50 + 2 x 100 warm up
2 x 400 race pace endurance
2 x 100 + 2 x 50 cool down practicing bi-lateral
Saturday
2 x 50 + 2 x 100 warm up in drag gear
10 x 100 15 to 30 sec rest Sprints in drag gear
2 x 100 + 2 x 50 cool down practicing bi-lateral

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