1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick on back, drill, drill by 25's
1:00 rest
Quick talk about the meet
4 x 75 @ 1:30- 50 fist free br 3, 25 breast kick on back
6 x 100 @ :10 rest as follows:
odds- pull free br 3/5 by 50's
evens- drill/swim in 4th best stroke by 25's
1:00 rest, check HR
3 sets of:
7 x 50 pull free br 3/5 by 25's @ :55
2 x 150 @ 2:45- 100 kick choice on back, with 5 FAST UDK off each wall, 50 swim breaststroke- work on pullout
1 x 250 swim free with shnorkel (350 in 2nd set; 450 in 3rd set)
1:00 rest between sets, check HR.
Until the end of workout:
4 x "out & backs" to mid-pool @ :40- odd rounds are kick with boards, even rounds are swim/kick by 12.5's
1 x 50 choice skulling
:30 rest between sets.
Do an excellent job in school today, remember the things we need to work on in order to improve, and get excited for the next meet. Have a great day!
No comments:
Post a Comment