T2 T3 Monday or Thursday One Hour

An one hour set for a mixed Training Group Session

This looks straight forward. T2 start off on 2 x 300, T3 start off on 4 x 100. This would work if the swimmers were in their groups, but a) there is a tendency for some T2 to swim with T3, and some T3 to swim with T2 and b) the groups divide four  ways by ability, age and drive: T2/T1, T2, T2/T3 and T3(T4)

We ought to seed and re-seed them as their enthusiasm waxes and wanes.

T2

 

3 x 200

 

SET 1             FR + FINS ZIP UP – HIGH ELBOW

 

SET 2             CHOICE                                BK       4

BR      4.30

FLY/BK 4.15

 

SET 3             200 IM                                                4

 

600m

 

 

T3

 

4 x 100

 

SET 1             FR + FINS ZIP UP – HIGH ELBOW

 

SET 2             CHOICE                                BK       2.30

BR      3

FLY/BK 3

 

SET 3             100 IM                                                2.30

 

 

400m

 

ALL TOGETHER

 

 

8 x 50 Kick as 25 UW FLY / 25 BK + FINS

 

1 x 100 LOOSEN

 

500m

 

SPRINTS

 

50s / 25s

 

Typically 2 x 50 FC, 4 x 25, could be as an IM Lane Clear.

 

200m

 

Pyramid

Rest in turn 15, 30, 45, 60, 45, 30, 15 after each swim.

Pyramid T2

FLY 50

BK 100

BR 150

FC 200

BR 150

BK 100

FLY 50

800m

Pyramid T3

 

FLY 25

BK 50

BR 75

FC 100

BR 75

BK 50

FLY 25

 

400m

 

RELAYS

 

In teams, 4 x25.

Or 4 x 12.5m break-out to practice starts with long UW phase and swimming it out easy to the end.

 

SWIM  DOWN

 

4 x 50 as 25 BK/25 BR

 

 

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