1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is drill/drill/kick/fly pull with free kick
1:00 rest
**Do the BASIC things, EXCEPTIONALLY well**
3 sets of:
6 x 25 @ :40 kick choice on back, UDK to halfway with FAST breakout, then choice kick to end
4 x 75 kick on back in 1st set, with boards in 2nd set, choice in 3rd; descend 1-3’s in 1st set; 1 easy 1 FAST in 2nd set; all FAST in 3rd set- all @ 1:30
With shnorkels, 2 sets of:
2 x 25 kick on stomach with arms at side @ :40- feel hips rotate evenly
1 x 100 swim free @ 1:10
2 x 25 human drill @ :40
1 x 300 swim free, get time & descend 1-2 to something all out smoking FAST!
:30 rest between sets, check HR after each 300.
With fins, finish up with...
9 x 75 @ 1:30, 2 dolphin kicks 1 breast pull, with FLIP TURNS, desc 1-3's to something juicy!
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Be sure to thank your parents for getting you to workout. Have a great day!
1:00 rest
**Do the BASIC things, EXCEPTIONALLY well**
3 sets of:
6 x 25 @ :40 kick choice on back, UDK to halfway with FAST breakout, then choice kick to end
4 x 75 kick on back in 1st set, with boards in 2nd set, choice in 3rd; descend 1-3’s in 1st set; 1 easy 1 FAST in 2nd set; all FAST in 3rd set- all @ 1:30
With shnorkels, 2 sets of:
2 x 25 kick on stomach with arms at side @ :40- feel hips rotate evenly
1 x 100 swim free @ 1:10
2 x 25 human drill @ :40
1 x 300 swim free, get time & descend 1-2 to something all out smoking FAST!
:30 rest between sets, check HR after each 300.
With fins, finish up with...
9 x 75 @ 1:30, 2 dolphin kicks 1 breast pull, with FLIP TURNS, desc 1-3's to something juicy!
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Be sure to thank your parents for getting you to workout. Have a great day!
No comments:
Post a Comment