1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
3 sets of:
1 x 150- go free/primary/choice by round, drill/swim by 25's @ 2:45
5 x 25 @ :35-
odds are kick 15 yards FAST/10 yards moderate
evens are swim build to FAST from a dive
1 x 125 IM @ 2:20- 75 swim IM, 50 kick free on back- get time, desc 1-3
No rest between sets, check HR after 3rd set
18* x 50 as follows:
1&2, kick on back @ :50 (Lane 1 @ :55)- 3rd & 6th round of 3 go kick with boards
#3- swim/kick by 25's @ :40 (Lane 1 @ :45)
*odd rounds of 3 can be free, even rounds of 3 are primary stroke NO FREE
1:00 rest after #18, check HR
With fins, 8 sets of:
2 x 50 drill @ 1:00
2 x 25 swim FAST @ :10 rest- same stroke 50's drill, all @ 1:30, get time
1 x 50 @ 1:00 kick/swim by 25's- same stroke as 25's above- how close can you come to your time from 2 x 25 added together?
Until 7:30 p.m.:
150's swim freestyle (or backstroke) @ :15 rest, descend the 3 x 50's 1-3 to something juicy!
100 easy drill before you get out. Make sure you're ready for the week ahead at school,a nd thank your parents for getting you here this afternoon. Have a great day!
No comments:
Post a Comment