1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100's reverse IM drill- except 2nd 100 is kick on back
1:00 rest
With fins, 16 x 25 as follows:
1- free or dolph kick on back @ :40 (UDK to halfway)
2- same kick as #1, but @ :20, UDK to halfway
3- choice drill (odd rounds free, even rounds primary stroke) @ :40
4- swim build to FAST @ :20, same stroke as #3
1:00 rest, check HR & take fins off
24 x 75 as follows:
1&2- 25 sit & spin drill, 50 swim back neg split @ 1:20
3&4, fly pull with free kick/swim fly/choice fly drill by 25's @ 1:20
5&6, swim IM (by 25's) @ 1:10, desc 1-2 (Lanes 1&2 go @ 1:15)
7-8, swim free br 3/5/3 by 25's @ :55 (Lanes 1 & 2 @ 1:05)
No rest between sets, check HR after #24
TEST SET:
3 x 350 IM @ 5:30 descend 1-3 to all out SMOKING FAST (75 of each stroke, 50 kick free with boards)
Until 10 a.m., finish up with...
4 x 25 kick with boards @ :40/:20
6 x 100 swim-
1&2, 50 free 50 primary stroke @ 1:20 (1:30)
#3- swim free br 3/5 by 50's @ 1:05
Check HR after last 100 in each round.
100 easy drill before you get out. Do an excellent job with your drylands today, and do some HW as well. Have a great day!
No comments:
Post a Comment