1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:25- 50 fist free drill br 3, 25 fly kick on side
4 x 25 @ :40, 2 dolphin kicks 1 breaststroke pull drill
4 x 75 @ 1:15- 25 swim breaststroke build to FAST, 50 swim free br 3
6 x 25 swim FAST breaststroke @ :40
1:00 rest, check HR
4** sets of, all @ :55-
1 x 50 swim free/NO FREE by 25's
2 x 50 swim/kick on back by 25's
3 x 50 kick with boards; if you miss the interval, kick on back
2nd set is 2/3/4 x 50's; 3rd is 3/4/5 x 50's; 4th set is 4/5/6 x 50's
1:00 rest, check HR
12 x 125 swim free br 3 (75)/5 (last 50)- 3 @ 1:40, 1 @ 1:30
1:00 rest, check HR
With fins until 7:15 a.m., finish up with:
4 x 25 @ :45- "the usual"
1- 1/2 swim FAST 1/2 drill
2- all swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4.
100 easy drill before you get out. Do an excellent job in school today and be sure to thank your parents for getting you to the pool this morning. Have a great day!
No comments:
Post a Comment