Workout #1
Group A: 400 warm up, then do 5 x (500 free at quick pace + 100 Drill + 50 sprint free + 50 non-free) – 30-45 sec rest between all, cool down 100
Group B: 300 warm up, then do 4 x (500 free at quick pace + 100 Drill + 50 sprint free + 50 non-free) – 30-45 sec rest between all, cool down 100
Group C: 200 warm up, then do 3 x (500 free at quick pace + 100 Drill + 50 sprint free + 50 non-free) – 30-45 sec rest between all, cool down 100
Distance: A=4000, B=3200, C=2400 (if you normally do workout B, do C this week)
Drill of day: 4 Stage Freestyle, and Zipper drill (25 both side) – kick on side, hand is leading. With free hand that is on hip you will pretend you have a zipper up to your ribcage (zip, then unzip). Breath between zips (breath, head back down, zip up, unzip, breath….etc)
Workout #2
Group A: 3 x 200 (swim, kick, pull) warm up. 3 x (10 x 100) as follows: Set #1 is at moderate pace (L3) w/15 SR, Set #2 is at (L4) w/ 30 SR, and set #3 is 50 back/50 free w/15 SR, 400 cool down easy
Group B: 3 x 150 (swim, kick, pull) warm up. 3 x (7 x 100) as follows: Set #1 is at moderate pace (L3) w/15 SR, Set #2 is at (L4) w/ 30 SR, and set #3 is 50 back/50 free w/15 SR, 300 cool down easy
Group C: 3 x 100 (swim, kick, pull) warm up. 3 x (4 x 100) as follows: Set #1 is at moderate pace (L3) w/15 SR, Set #2 is at harder pace(L4) w/ 30 SR, and set #3 is 50 back/50 free w/15 SR, 200 cool down easy
Distance: A=4000, B=2850, C=1700
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