1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150's reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
3 sets of:
2 x 125 @ 2:20- 25 ra2 la2 free drill, 75 drill/kick/drill in primary stroke NO FREE, 25 1/2 ra 1/2 la fly
6 x 25 swim- odds are 15M FAST, 10M drill; evens are swim build to FAST from a dive; @ :35
4 x out & backs @ :45- swim out to 15M, flip onto your back, kick back to wall- all FAST
3 x 100* kick on back @ 1:40, desc 1-3 to all out FAST (5 FAST UDK OFF EACH WALL!)
*In 2nd set, go 4 x 75 kick on back (UDK!) @ 1:20, desc 1-2
In 3rd set, go 3 x 100 kick, odds with boards BROKEN (4 x 25; then 25/50/25 on #3); #2 kick IM with boards @ 1:45
No rest between sets, check HR after last set.
With shnorkel:
4 x 175 swim free @ 2:20 (Lane 1 go 125's with great flip turns & UDK, same interval & desc 1-2's)
1:00 rest
With fins:
15 x 75 desc 1-3's @ 1:30 Odd sets are swim (free, IM, choice by round), even sets of 3 are kick on back
Check HR after every 3rd 75
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for breakfast tomorrow after workout (workout is here at Ida Lee from 5:15-7:15 a.m.; breakfast at Deli South). Have a great day!
No comments:
Post a Comment