1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100's IM drill
1:00 rest
With fins:
4 x 75 @ 1:20- 50 choice backstroke drill, 25 kick free on back with arms streamlined towards the ceiling
8 x 25 as follows:
odds- sit & spin backstroke drill @ :35
evens- free kick on back- halfway UDK, @ :25
4 x 100 @ 1:50-
25 6ks back drill, 50 swim backstroke smooth/FAST by 25's, 25 LUNGBUSTER
1:00 rest, check HR & take off fins
4 x 50 drill choice backstroke @ 1:00
3 x 75 swim backstroke desc 1-3 @ 1:20
4 x 25 sit & spin backstroke drill @ :35
3 x 75 swim 50 back, 25 breast @ 1:20
4 x 25 choice backstroke drill @ :35
3 x 150 swim backstroke desc 1-3 @ 2:40- #3 should be juicy
1:00 rest
Until 6:00 p.m., finish up with...
4 x 25 kick on back @ :45- halfway UDK, choice kick to the end
1 x 50 kick FAST @ :45 with boards
4 x 25 kick with boards @ :30- #3 is breaststroke
:20 extra rest
1 x 100 kick FAST for time on back @ 1:40
No rest between sets, check HR at 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
No comments:
Post a Comment