1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
All @ :10 rest, except for last 12 x 25's
1 x 200- ra2 la2 free drill, 2 dolphin kicks 1 pull breast drill by 50's
1 x 150 kick IM order by 50's on back
2 x 25- breast pull with free kick
1 x 100- IM kick on back
4 x 25- 2 kicks 1 pull breast drill
1 x 50- breast kick on back
Everybody together...
12 x 25 @ :35-
2- swim breaststroke desc 1-2
1- kick breast on back FAST (UDK to halfway)
1:00 rest, check HR
9 x 150 swim @ 2:30 descend 1-3, 75 swim back 75 swim breast; except 4-6 are kick with boards 75 free/75 breast @ 3:00
1:00 rest Check HR
8 x 100 @ 1:50- odds are choice kick, evens are swim free @ mile pace
8 x 100 @ 1:40- odds are swim IM, evens are swim free @ 1000 pace
8 x 100 @ 1:30- odds are choice, evens are swim free @ 500 pace
100 easy choice before you get out, check HR throughout the set after pace 100's
Do some reading today, enjoy the time off. Have a great day!
No comments:
Post a Comment