1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
1 x 300- 2 dolphin kicks 1 pull breast drill, choice kick on back build to FAST- by 50's
:10 rest
1 x 300- 50 drill/swim by 25's in primary stroke NO FREE, 50 drill/swim by 25's in 4th best stroke
1:00 rest, check HR
4 sets of:
6 x "out & backs" @ :55 all kick with boards: fly or free out, then forward/backward somersault, then kick breaststroke back to the wall
:30 rest to put fins on, then...
6 x 1/2 pool sprints to the LG stand: odds are 15M swim/10M drill; evens are all swim build to FAST finish
Check HR sporadically throughout the set. Take fins off after 4th set
LONG SWIM-
3 times through:
200 swim free br 3- except 3rd 50 is br 5
100 kick on back- UDK to 10M off the wall!
300 swim IM- 2 x 150 swim fly/back/breast by 50's, desc the 150's 1-2
Check HR after 3rd time through.
Until the end of workout, from a dive...
50's in heats as follows:
1st 50- 15M swim FAST, 35M drill
2nd 50- 30M swim/20M drill
3rd 50- swim all FAST
100 easy drill before you help take out the lanelines. Wear your sunscreen today, drink plenty of water and do some of your summer reading. Have a great day!
No comments:
Post a Comment