1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back
1:00 rest
4 x 50 catchup free drill @ 1:00- head still, full & even hip rotation
8 x 75 @ 1:20-
odds- 25 breast kick on back, 50 choice drill (mix it up)
evens- swim/kick/swim by 25's- same stroke as 50 drill on odds
8 x 50 @ :55-
odds- swim/kick by 25's
evens- all kick, really good UDK, break out FAST & go!
6 x 1/2 pool sprints @ :30- go 2 free, 2 NO FREE
1:00 rest
4 sets of:
1 x 100 @ 1:40- 75 swim free br 3, 25 swim build to FAST from a dive, NO FREE on last 25
2 x 75 swim IM, descend 1-2 to something juicy @ 1:25
1 x 100 kick on back (UDK!)- add 1 x 100 kick in each set- all of them are FAST kick @ 2:20
No rest between sets, check HR after each round.
Finish up with...
With shnorkels, swim freestyle until you have to get out- every third 50 should be at an 85-90% effort!
100 easy drill before you get out. Be sure to bring everything you need & get excited for a great week of racing. Pack wisely, and thank your parents for making this trip happen. Have a great day!
No comments:
Post a Comment