1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick on back, by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00
4 x 100 @ 1:45- 25 off side free breathing, 50 3 kicks 1 pull breaststroke drill, 25 off side free breathing (opposite side)
6 x 1/2 pool sprints with boards @ :30
6 x 100 kick as follows:
75 kick @ 1:20- 25 breast kick with boards, 50 kick choice on back (UDK!)
25 kick FAST free with boards @ :20
1:00 rest, check HR
LONG SWIM-
3 times through:
100 swim/kick with boards by 50's in primary stroke, NO FREE
100 kick on back- 5 FAST UDK off each turn
100 swim/kick with boards by 50's in 4th best stroke, NO FREE
150 swim BIG negative split free br 3/5 by 75's
150 swim IM- 50 of each stroke, all out kick on 2nd 25 of each 50
1:00 rest after 3rd time through, check HR.
2 x 150 swim free br 3 @ 1:45- BIG neg split here (1:55))
3 x 50 swim free/NO FREE by 25's @ :50 (:55)
2 x 150 swim free br 3 @ 1:45- STRONG neg split here (1:55)
3 x 50 swim free/NO FREE by 25's @ :45 (:50)
2 x 150 swim free br 3 @ 1:45- big, FROTHY kick on 2nd 75 (1:55)
3 x 50 swim free/NO FREE by 25's @ :40 (:45)
1 x 200 swim smooth & relaxed, your choice, @ 3:00
3 x 50 swim free/NO FREE by 25's @ :35!!$*%#&* (:40)
100 easy drill before you get out. Do an excellent job in school today, get excited for Swim & Rock. Have a great day!
No comments:
Post a Comment