1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
16 x 75-
1-4: 50 6 kicks/3 strokes back drill, 25 breast pull with free kick @ 1:25
5-8, 25 fly pull with free kick, 50 choice kick on back @ 1:25
9-12, swim IM (NO FREE), descend 1-2's, @ 1:20
13-16, kick on back @ 1:20, desc 1-2 & 4-6 right now.
After #16, continue right into...
12 x half pool sprints @ :40, 4 free, 4 NO FREE, 4 swim your choice
1:00 rest, check HR
6 sets of:
odd rounds-
6 x 25 kick FAST with boards @ :40- middle 2 x 25's @ :10 rest (@ 1:20)
even rounds- 3 x 50 kick (@ :50; @ :10 rest; @ 1:10- by round)
4 x 100-
odds- swim free br 3 @ 1:15
#2- kick on back @ 1:35
#4- swim IM @ 1:25
1 x 200 swim free br 3 @ 2:15
1:00 rest after sets 3 & 5, check HR after those two sets.
100 easy drill choice before you get out. Do an excellent job in school today & get excited for the meet next weekend. Have a great day!
No comments:
Post a Comment