1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 200 @ :10 rest- 50 ra2 la2 free drill, 100 drill/swim by 25's in 4th best stroke (NO FREE), 50 easy skulling
Everybody together, 2 sets of:
2 x 75 @ 1:30- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:45, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR
LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR
If there is time, finish up with...
25's kick with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :25
Odd rounds of 4 are free kick, even rounds of 4 or breast or fly kick
100 easy drill before you get out. Do an excellent job with drylands tonight- and with your HW. Have a great day!
No comments:
Post a Comment