Tuesday,
October 13, 2015- SCY
1 x 600- 300 swim freestyle, 300
drill/kick on back by 50's choice- NO FREESTYLE
1:00 rest
9 x 100 in 4th best stroke @ 1:50-
1&2- 50 drill, 50 kick on back (UDK!)
#3- swim/kick with boards by 50's
Middle round of 3 x 100 is choice, but NO FREE
Check HR
3 sets of:
4 x 25 @ :40- 2 dolphin kicks 1 pull breaststroke
1 x 50 swim FAST breaststroke @ 1:00 (add 1 x 50 in each round)
4 x 1/2 pool sprints (kick) breaststroke with boards @ :30- focus on feet!
No rest between sets.
LONG SWIM-
1 time through:
100 swim IM
100 kick IM order by 25's 1st 50 on back, 2nd 50 with boards
200 swim IM/100 kick (same as above)
300 swim IM (75 of each)/100 kick- as above
400 swim IM/100 kick- as above
:10 rest
3 x 200 swim free @ :10 rest descend 1-3 to something juicy!
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight and with drylands. Thank your parents for getting you to workout today & have a great day!
1:00 rest
9 x 100 in 4th best stroke @ 1:50-
1&2- 50 drill, 50 kick on back (UDK!)
#3- swim/kick with boards by 50's
Middle round of 3 x 100 is choice, but NO FREE
Check HR
3 sets of:
4 x 25 @ :40- 2 dolphin kicks 1 pull breaststroke
1 x 50 swim FAST breaststroke @ 1:00 (add 1 x 50 in each round)
4 x 1/2 pool sprints (kick) breaststroke with boards @ :30- focus on feet!
No rest between sets.
LONG SWIM-
1 time through:
100 swim IM
100 kick IM order by 25's 1st 50 on back, 2nd 50 with boards
200 swim IM/100 kick (same as above)
300 swim IM (75 of each)/100 kick- as above
400 swim IM/100 kick- as above
:10 rest
3 x 200 swim free @ :10 rest descend 1-3 to something juicy!
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight and with drylands. Thank your parents for getting you to workout today & have a great day!
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