Masters swimming

[Kevin Hamill]

Masters Swim starts back in Felda this Sat.Doors open 6:45 close at 7.Sessions listed here weekly www.felda.ie/clubactivities.html.€2 per person pay in Felda. setanta paid up members, will accept subs in envelope.
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GROUP 1

WARM UP
500 choice warm up

MAIN SET
8x75 @ 1:15 (back/breast/free by 25)
5 x [150 pull @ 2:15
2x50 strong swim @ :40
2x25 non-free @ :30]
100 easy recovery
12x25 @ :30 (4: descend stroke count, 4: descend time, 4: descend breaths to 0)
8x50 SPRINT (in relay form if possible) with :60 rest
2x150 2:40 (50 kick/100 swim)

COOL DOWN
200 cool down
*3900 Total*

GROUP 2

WARM UP
500 choice warm up

MAIN SET
8x50 @ 1:05
4 x 150 pull @ 2:45
2x50 strong swim @ :50
100 easy recovery
12x25 @ :40 (4: steady pace long strokes, 4: getting faster each one, 4: recovery easy pace)
3x150 @ 3:20 (50 kick/100 swim) (KICK WITH FINS ON, swim with no fins)

COOL DOWN
100 cool down
*3000 Total*


GROUP 3

WARM UP
400 choice warm up

MAIN SET
8x50 w/:10 seconds rest (drill/free by 25) – (USE FINS FOR DRILLS)
4 x [100 pull w/:15 rest
2x50 strong swim w/:15 rest]
50 easy recovery
12x25 w/:10 rest (4: steady pace long strokes, 4: getting faster each one, 4: recovery easy pace)

COOL DOWN
100 cool down
*2400 Total*