Tuesday, January31, 2017

1 x 600- 300 swim freestyle, 300 reverse IM- skulling/drill/drill/kick by 25's
1:00 rest
2 x 200 drill/skulling by 25's @ :10 rest
Put fins on.

Quick thoughts on the meet- tempo falls off, UDK & kick at the end of the IM

With fins,3 sets of  "tempo" drills:
6 x 25's @ :35- breast pull w/free kick; sit & spin; fly pull w/free kick
2 x 50 kick on back @ :40, focus on UDK
:30 rest after each set, check HR
Take fins off after 3rd set

8 x 50 @ :45, odds swim IM order, evens are swim/kick free (br 3 (right into Long Swim)
LONG SWIM-
3 times through:
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/50 kick FAST with boards
1 x 200 swim back/breast by 100's- desc 1-3
Check HR after 3rd time through

Until 7:15 a.m.,
1 x 100- 25 kick, 75 swim free br 3/5/3 @
1 x 100- 25 swim free br 3, 50 kick, 25 swim free  br 3 @
1 x 100- 75 kick, 25 swim free br 3 @
1 x 100- 25 drill, 75 kick IM (easy)
:30 rest
BROKEN 100 KICK
1:00 rest between sets.

100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Have a great day!