1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 x 300 @ :20 rest-
50 catchup free, 150 drill/swim/drill by 50's in primary stroke (1st 300) or 4th best stroke (2nd 300)- NO FREE, then last 50 kick on back build to FAST at 25M, hold until the end
1:00 rest, check HR, put fins on
With fins, 8 sets of.....THE USUAL!!!
4 x 25 @ :40 as "usual:"
Odd rounds-
1- 1/2 swim FAST 1/2 easy; 2- swim build to FAST. 3- all drill, 4- all swim FAST
Even rounds- same as the usual, but @ :50, ALL KICK with boards, NO FINS
After the even rounds...
1 x 100 kick FAST for time free/choice by 50's on your back @ 2:30
Quickly put your fins back on for the next odd round
LONG SWIM-
3 times through, descend the 600's 1-3 to something smoking FAST:
300- 50 swim fly- 100 swim back- 50 swim breast- 100 kick FAST free/choice by 50's on back
300- 100 swim fly- 50 swim back- 100 swim breast- 50 kick FAST free on back
Check HR after 3rd time through.
Lanes 1 & 2:
5 times through-
200 IM- 50 swim fly/back/breast, then 50 kick FAST free on back
100 swim free br 3/5 by 50's
Descend the 300's 1-3; 4th 300 can be drill (except for 50 kick FAST FREE), then last 300 all out FAST
Check HR after 5th time through
Until 7:15, finish up with...
3 x 50 swim free/NO FREE by 25's @ :50, except #2 is free/choice by 25's
#4- swim free br 3 @ :40
Lanes 1 & 2 go these 50's @ :55 & :45
100 easy drill before you help with the lanelines. Do an excellent job in school today & get excited for our meet next weekend. Have a great day!
No comments:
Post a Comment