1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
4 x 125 @ 2:20- 50 ra2 la2 free drill, 25 fly kick on side (UDK!), 50 2 kicks 1 pull breast drill
6 x 25 @ :35- breast pull with free kick, head down until hands move outside your shoulders
6 x 100 as follows:
odds- kick, 50 on back (UDK!), 50 with boards- each 50 is choice, but easy/FAST by 25's @ 1:50
evens- swim back/breast by 50's @ 1:40- swim like the IM, fast tempo on backstroke, big kick on breaststroke
8 x 1/2 pool sprints @ :30- go 4 free, 4 primary stroke NO FREE
1:00 rest, check HR
12 x 100 in 4 sets of 3, as follows:
1- swim back/breast/free by 25's, last 25 is kick on back- all @ 1:35
2- swim 50 free br 3/5 by 25's, 50 in primary stroke @ 1:45- 2nd 50 is easy/FAST by 25's
3- kick IM order by 25's @ 1:55- FAST, go #'s 6 & 12 on back (UDK!), others with boards
Check HR after #12
With fins, finish up with...
24 x 25 @ :45 in sets of 4- "the usual," go odd rounds of 4 free, even rounds of 4 NO FREE.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
No comments:
Post a Comment