1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/kick/skulling, by 25's
1:00 rest
Two sets of:
3 x 50 catchup free drill @ 1:00- steady head (except to breathe), roll hips & let kick drive you
4 x 25 @ :40- 2 dolphin kicks 1 pull breaststroke drill- good acceleration to the front, get flat after each stroke
PUT FINS ON...
4 x 75 breast pull with two dolphin kicks- with FLIP TURNS @ 1:30-, desc 1-2 & 3-4
1:00 rest, check HR & take fins off to start the second set.
After 2nd set, 1:00 rest
"Partner" out & backs- 2 sets of 6 in each set (change strokes for 2nd set) @ :45
2 partners start at opposite ends of the pool; one sprints to mid-pool swimming, the other is kicking with a board- when they meet at mid-pool, they switch and the one swimming is now kicking back to the wall, and the one swimming is now kicking back with the boards
LONG SWIM-
5 times through:
200 swim IM- last 50 is kick free on back (UDK!)
100 swim/kick with boards (by 50's) in primary stroke (NO FREE)
Desc the 300's 1-3 and 4-5, then grab shnorkel & continue right into:
1 x 450 swim free with shnorkel, desc the 150's 1-3 to all out FAST
1:00 rest, check HR
Until 7:15, finish up with...
2 x 75 swim IM @ 1:15, descend 1-2
1 x 100 swim free br 3 @ 1:15- except 3rd 25 is swim breaststroke
2 x 75 swim free br 3, except last 25 is kick on back
1 x 100 kick free/NO FREE by 50's
Check HR at 7:15 a.m., then go a single 100 easy.
Enjoy time with your family tomorrow, be thankful for all the simple, good things you have, and be thankful we don't have workout on Thursday. See you on Thursday!
No comments:
Post a Comment