1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odds are all drill, middle 100 is kick
1:00 rest
4 x 75 @ :10 rest- 50 1/2 ra 1/2 la fly drill, 25 "blow it out the back" drill
With fins:
16 x 25 as follows in sets of 4...
1- fly pull with free kick drill @ :35
2- choice fly drill @ :35
3- swim fly FAST @ :20
4- choice kick on back, but halfway UDK- @ :15
:30 rest after 1st set of 4 to check HR, then straight through for the last 12 x 25
1:00 rest, check HR & take fins off.
6 sets of:
3 x 25 fly-
odds are 15M swim FAST, 10M choice fly drill @ :35
#2 is swim FAST fly @ :20
1 x 100 swim free br 3/5 by 50's @ 1:00 (Lane 1 @ 1:10)
No rest between sets, check HR after 6th set.
LONG SWIM-
3 times through:
50 kick on back (focus on UDK's)
100 swim in 4th best stroke, easy/FAST by 25's
150 swim IM, 75 IM then 75 reverse IM, 2nd 75 faster than 1st
100 IM kick with boards- all FAST
50 swim in primary stroke- all FAST
After 3rd time through, continue right into...
1 x 450 IM- 150 of fly, back & breast; each 150 is 75 smooth & strong, 75 FAST
1:00 rest, check HR
Until 7:15 a.m., finish up with...
25 kick (6 with boards, 6 on back)
Odds are 1/2 FAST breast kick 1/2 easy choice @ :40
Evens are all FAST your choice @ :20
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
No comments:
Post a Comment