1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
2 x 75 @ 1:30- 25 breast kick on back, 50 drill (free in 1st round; NO FREE in 2nd round)
2 x 50 swim/kick on back (same stroke as 75's above), desc 1-2 @ 1:00
1 x 150 IM kick with boards- 50 fly, 50 free, 50 breast- get time, desc 1-2
1:00 rest between sets, check HR
With shnorkel (br 3/5 by 25's if no shnorkel):
24 x 50 in 3 sets of 8, going 3 swim free and 1 kick with boards- all with the shnorkel
1-8 @ :55
9-16 @ :50
1:00 rest, check HR, then...
17-24 @ :45
1:00 rest, check HR again.
1 x 600 kick on back-
75 IM order by 25's (fly, free, breast by 25's), then get out at the far end and dive in (UDK!), roll onto your back and kick FAST your choice to the end
Finish up with...
32 x 25 in sets of 8 as follows:
1-3 @ :40 swim half FAST 1/2 smooth
#4- all swim FAST @ :20
5-7 @ :40 kick FAST with boards - half choice kick, one forward somersault at midpool, then breaststroke kick to the end
#8- all kick FAST free @ :20 (no somersault at midpool)
Change up strokes on the swim part after each round of 8.
100 easy drill before you get out. Do an excellent job with your HW today and make sure you're prepared for the week ahead at school. Have a great day!
No comments:
Post a Comment