1 x 600- 300 swim easy freestyle/300 reverse IM- each 100 is kick/choice by 25's
1:00 rest
**GREAT TECHNIQUE & UDK TODAY!!**
3 sets of:
1 x 150- catchup free drill/3 kicks 1 pull breaststroke drill/choice kick on back by 50's
5 x 50's as follows:
odds- choice backstroke drill/swim backstroke by 25's @ 1:10
evens- choice breaststroke drill/swim breaststroke by 25's @ 1:10
1 x 150 easy choice kick on back/drill-swim by 25's in primary stroke/easy choice different kick on back
:30 rest between sets.
3 sets of:
4 x 50 swim choice with excellent technique & 5 FAST UDK off the wall, @ :55
4 x race pace sprints to the silver ladder, no further than that @ :40
:30 rest between sets, check HR after each set.
1 x 400 swim- 50 free br 3, 50 NO FREE- just swim comfortably with a smooth stroke & great technique.
1:00 rest, check HR.
From the ladder:
Work on turns for 15 minutes.
100 easy drill before you help take out the lanelines. Be sure to take some reading material with you to the meet, along with your water bottle & plenty of healthy snacks. Be quick with the lanelines so I can speak with everybody before you have to leave. Enjoy the meet!
No comments:
Post a Comment