1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:25- catchup free drill, swim free (count strokes)/fist free drill (count strokes again)
8 x 25 @ :35- odds are choice free drill; evens are swim free build to FAST finish
6 x 100 @ 1:50- 50 kick on back easy/FAST by 25's, 50 choice drill in primary stroke NO FREE
3 sets of:
6 x 25 kick with boards, odds @ :40, evens @ :25 (3rd set @ :40/:20)
3 x 50 swim/kick on back in primary stroke @ :55, desc if possible (3rd set @ 1:05)
No rest between sets, check HR after 3rd set.
18 x 150 in sets of 3 as follows:
1- 100 swim free, 50 swim NO FREE @ 2:10
2- 100 swim free, 50 kick choice on back @ 2:10
3- all swim free @ 1:50; OR...swim IM @ 2:10 (by 50's)
1:00 rest after #6 & 12, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for LCM training. Have a great day!
No comments:
Post a Comment