1 x 600- 300 swim/kick on back freestyle (by 50's), 300 reverse IM- each 100 is drill/kick choice by 25's
1:00 rest
Two days under our belt, time for some kicking....
6 sets of:
2 x 50 kick with boards @ 1:10- dolphin kick/free kick by 25's
2 x 50 kick on back @ 1:10- breaststroke kick/free kick by 25's
1 x 100 kick FAST for time with boards @ 2:40- check HR immediately after finishing
After even rounds...
1 x 200 swim freestyle with snorkel- 50 catchup free drill/100 swim free/50 choice free drill
1:00 rest between sets.
2 sets of, good UDK throughout:
4 x 50 ra2 la2 free drill @ 1:05
4 x 50 12k/3str back drill @ 1:05
4 x 150 @ 3:00- 50 swim free br 3, 50 swim back (good tempo), 50 kick free/NO FREE by 25's w/boards
After 1st set, 6 x 50 swim free br 3 @ :55 (or @ 1:00 or 1:05)
After 2nd set, 6 x 50 swim free br 3 @ :50 (or @ :55 or @ 1:00)
1:00 rest after 2nd set, check HR immediately & OML
100 easy choice drill before you help take out the lanelines. Do an excellent job in school today, eat well & be sure to thank your parents for getting you to the pool this morning. Have a great day!
No comments:
Post a Comment