1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
With fins:
12 x 25 breaststroke drill @ :40, I'll give you the drills for every set of 4 x 25's
Take off fins, then continue right into...
6 x 75 @ 1:20 as follows:
odd 75's- 50 2 kicks 1 pull breast drill, last 25 choice kick on back, but go halfway UDK
evens- 50 drill (choice)/swim breaststroke by 25's, last 25 breast kick on back, halfway UDK
9 x 50 swim breaststroke/freestyle by 25's- 3 @ :55, 3 @ :50, 3 @ :45
1:00 rest, check HR
LONG SWIM- focus on UDK throughout!
2* times through:
150 swim free br 3/5/3 by 50's
50 kick on back
150 swim free br 3/7/3 by 50's
100 kick- 50 on back, 50 with boards (2nd 25 with boards is breaststroke kick)
150 swim free br 3/9/3 by 50's
150 kick on back- middle 50 is with boards, 2nd 25 there is breaststroke kick
*2nd time through, all 150's swim are backstroke
Check HR after 2nd time through.
Until 7:15 a.m., finish up with...
1 x 50 kick with boards- one 25 has to be breaststroke kick, point toes as you squeeze your feet together- @ 1:00
1 x 50 kick on back @ :50- be explosive with the UDK here! Your choice of kick once you break out.
100 easy drill before you get out. Do an excellent job in school today and be sure to thank your parents for getting you to workout this morning. Have a great day!
No comments:
Post a Comment