1 x 600- 300 swim free, 300 reverse IM- each 100 is skulling, drill, drill, kick on back- by 25's
1:00 rest
2 x 100 @ 1:45- 50 choice drill in primary stroke NO FREE, 50 kick on back, 5 FAST UDK off each wall
3 x 50 @ 1:00 offside breathing drill- ra on the way down, la on the way back
4 x 50 @ :50 swim free/kick on back by 25's, build kick to FAST (Lane1 @ :55)
5 x 50 @ :45 swim primary stroke (NO FREE)/free by 25's @ :45 (Lane 1 @ :50)
6 x 125 kick @ 2:20, descend 1-2's (middle 2 x 125 on back, go last 25 from a dive); Lane 1 go 4 @ 2:45
1:00 rest, check HR
TEST SET: 1 x 400 kick FAST for time
Get time, check HR
6 sets of (Lane 1 go 4 sets of):
1 x 350 IM- 75 swim of each stroke, then 50 kick free on back @ 5:20 (Lane 1: IM is 4 x 75's IM, all @ 6:15)
1 x 100 kick FAST for time with boards- different by round
odd rounds- 4 x 25 @ :10 rest
even rounds- 25/50/25, all @ :10 rest
Keep track of your 100's kick after each IM.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and drylands, too. DON'T OVERDO IT ON THE CANDY TODAY! Have a great day!
No comments:
Post a Comment