1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
6 x 100 @ 1:50-
odds are 50 catchup free drill, 50 kick on back (UDK!)
evens are 50 choice drill in primary stroke, 50 kick with boards (primary kick)
1 x 200 skull/kick (build) by 25's, 4 UDK's off each wall
:30 rest, check HR & get ready...
36 x 25 @ :30 (3 sets of 12)
1-3, drill
4-6, swim (build)
7-9, kick FAST
10-12, swim at race pace
Go 12 free, 12 primary stroke, 12 in 4th best stroke
1:00 rest, check HR
Until 6:00 p.m., finish up with...
50's @ 1:00 as follows (Lane 1 can go @ 1:10)
1-4, kick/#5 swim in primary stroke at 200 Goal Pace
1-3, kick/4&5 at GP
1-2, kick/3-5 at GP
1- kick/2-5 swim at 200 Goal Pace
100 easy drill after each round.
100 drill before you get out. Do an excellent job with your HW- and with drylands tonight. Have a great day!
No comments:
Post a Comment