1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- good UDK
1:00 rest
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 choice drill NO FREE
3 x 200 @ 3:30 (adjust if necessary)- 100 drill/swim by 25's in primary stroke NO FREE, 100 kick on back (5 FAST UDK's off each wall), descend the 100 kick 1-3 to something juicy!
8 x half-pool sprints @ :30 switch strokes after 4 if you'd like
1:00 rest, check HR
6 sets of- odd sets in primary stroke NO FREE; even sets can be free; same stroke throughout each set
3 x 25 @ :40- 15 yards swim FAST, 10 yards drill
:15 rest
1 x 75 swim FAST for time @ 1:30- get time
1 x 125 drill/swim by 25's (last 25 will be drill) @ 3:00
BROKEN 75 swim: 25, :10 rest, 50- get time, can you be faster than your straight 75 swim?
100 @ 2:00 easy drill after each set
No rest between sets.
Until the end of workout...
100's swim easy freestyle @ 1:30- even 100's go last 25 kick on back- hustle to make the interval!
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
No comments:
Post a Comment