1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
With shnorkels:
8 x 25 @ :40-
odds- underwater recovery free drill (fingers pull down & back underwater, NO RECOVERY)
evens- kick free with head out FAST
1:00 rest, ditch the shnorkel & put on fins...
With fins:
6 x 75 @ 1:20- 50 2 dolphin kicks 1 pull breast, then last 25 fly kick on side
4 x 50 kick on back @ :45- work your UDK's here!
1:00 rest, take off fins...
3 sets of:
2 x 75 choice swim @ 1:10- except #2 is 50 breast, 25 kick free on back @ 1:20
5 x 100 swim free br 3 (neg split) @ 1:25*- except #'s 3 & 5 are swim backstroke
6 x 25 swim fly @ :40- odds 1/2 FAST 1/2 drill; evens- swim build to FAST
No rest between sets, check HR after each set.
Until 7:15 a.m., finish up with:
1 x 100 kick on back neg split @ 2:00
4 x 25 kick on back all out FAST @ :40
4 x 25 kick all out FAST on back @ :10 rest
extra :10 rest here, get ready...
1 x 100 kick FAST for time @ 2:00
Check HR after each round, but no additional rest between sets.
100 easy drill before you get out. Do an excellent job in school today, and be sure to thank your parents for getting you to the pool this morning. . Have a great day!
No comments:
Post a Comment