1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
4 x 50 catchup free drill @ 1:10- keep head still, kick drives you
4 x 50 1/2 2 kicks 1 pull breast drill, 1/2 kick free head out @ 1:10
4 x 50 kick on back 1/2 breaststroke kick 1/2 free kick- desc 1-2's, @ 1:10
4 x 150- 50 swim free br 3/5 by 25's, 50 swim breaststroke build to FAST at 25M, hold until the end, 50 choice backstroke drill- all @ 2:45
6 x 50 backstroke drill @ 1:10- 20M sit & spin, 30M 6 kicks & switch drill
1:00 rest, check HR
4 sets of:
1 x 150- 50 kick with boards, 25 breast 25 free, 50 swim backstroke, 50 swim breaststroke @ 2:40
2 x 100 swim back/breast by 50's desc 1-2 @ 1:50
2 x 100 kick on back choice (same stroke throughout) desc 1-2 @ 2:15
1 x 150 BROKEN kick with boards: 3 x 50 kick fly/breast/free by 50's @ :10 rest, all @ 3:30
1* x 200 swim free br 3, except 3rd 50 is br 5, @ 2:50 (@ 3:15 Lanes 1 & 2)
*add 1 x 200 in each round.
Until the end of workout, with fins:
4 x 50's fly drill @ 1:10- different drill by round
4 x 50 swim/kick fly @ :50- "out & back" style
100 easy drill before you take out the lane lines. 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