1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is choice skulling, then drill/kick/drill by 25's
1:00 rest2 sets of:
1 x 100 catchup free drill @ 1:45- hands touch, head is still, let feet drive you
2 x 25 drill choice @ :40- different by round
6 x 50 IM order by 50's- 2 of each stroke, NO FREE (1st set go drill/kick by 25's @ 1:05; 2nd set go all kick @ :55)
1:00 rest- check HR
6 x 125 swim as follows:-
odds- 100 swim IM, then 25 kick on back; evens-
evens- 50 swim free br 3, 25 kick on back, 50 swim on free
Lane 2-4 go odds @ 1:55, evens @ 1:45; Lane 1 go 6, odds @ 2:00 & evens @ 1:50
Check HR after #6
3 sets of:
4 x 75 swim free br 3 @ 1:15- desc 1-2's; 1st set is 50 free/25 swim in 4th best stroke; 2nd set is 50 free/25 kick on back; 3rd set is 50 free/25 swim in primary stroke
4 x 100 swim free br 3 @ mile pace1:40- good UDK's throughout (1k pace in 2nd set @ 1:50; 500 pace in 3rd set @ 2:00)
Check HR after last 100 in each set.
Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
No comments:
Post a Comment