1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill/choice drill NO FREE, by 25's
8 x "out & backs" @ :45- flip onto your back just past the LG chair, be sure to sprint your face off
6 x 100 as follows:
odds- @ 1:25, 75 swim free br 3/5/3 by 25's, then last 25 swim FAST from a dive in primary stroke
evens- kick @ 1:40- 50 on back (UDK's!), 50 with boards- make the interval
1:00 rest, check HR.
8 x 100 swim free br 3 @ 1:15 (1:25 for Lane 1), odds neg split, evens at mile pace
10 x 100 @ 1:30- #'s 2, 3, 5, 6, 9 & 10 are swim at 1000 pace; #'s 1, 4, 7 & 8 are your choice
3 sets of:
5 x 50 swim choice @ :40- if free, use shnorkel
3 x 100 swim free at 5:00 pace @ 1:45
1 x 50 swim free FASTER than 500 pace @ 1:00
1:00 rest, check HR
Until 7:15 a.m., finish up with...
1 x 225 @ 3:15 swim backstroke, desc the 3 x 75's to something juicy!
4 x 50 swim back/breast by 25's @ :50 (this interval gets :05 faster by round)
6 x 25 kick with boards, odds @ :35 (15y FAST, 10y easy), evens @ :20
:20 rest between sets of check HR, then get into next set.
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Have a great day!
No comments:
Post a Comment