1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
All @ :10 rest-
6 x 50- odds are catchup free, evens are choice drill in primary stroke NO FREE
1 x 250- 50 swim free br 3/5, 100 kick on back neg split, 100 swim/drill by 25's breaststroke
1 x 150- swim/kick/swim by 50's, all breaststroke
Check HR, put fins on...
With fins,
12 x 50 @ 1:00-
1&2- breast pull with free kick
3&4- 2 dolph kicks 1 pull breaststroke drill for 25M; one forward somersault at mid-pool, then 25 kick free head out for 25M
Take fins off & check HR
6 sets of:
4 x 50's swim/kick "out & back" style @ :50- 1st 3 rounds are breaststroke, last 3 rounds are primary stroke NO FREE
1* x 100 swim breast/free by 50's @ 1:40 (Lanes 1 &2 go @ 1:50)- go free/primary stroke NO FREE in 2nd set
*add 1 x 100 in each round up to 3 x 100 @ 1:40 (or @ 1:50 Lanes 1 &2).
No rest between sets, check HR throughout the set when you can.
After 6th set...
1 x 450 pull free with shnorkel, desc the 150's 1-3 to something juicy!
1:00 rest, get HR & walk back to the starting end.
Until the end of workout...
"Over/Unders" in the Diving Well.
100 easy drill before you help take out the lanelines. Wear your sunscreen today, drink lots of water & get excited for the July meets. DON'T FORGET: drylands for the rest of June & July will be at 1 p.m. on Saturdays at S&H. Have a great day!
No comments:
Post a Comment