1 x 600- 300 swim freestyle, 200 reverse IM, 100 kick choice on back
1:00 rest
2 sets of- 1st set with fins, 2nd set without fins (2nd set intervals in parentheses):
4 x 75 @ 1:10- 50 catchup free drill, 25 dolphin kick on side (1:15)
4 x 50 @ :50- 2 dolphin kicks 1 pull breaststroke (1:00)
3 x 100 kick on back @ 1:20- focus on UDK (1:40)
1:00 rest between sets to check HR & take off fins
After 2nd set, :30 rest to check HR, then get right into...
18 x 50 in sets of 6:
1-6, go 2 swim breast/free by 25's, 1 kick with boards choice/breast by 25's, by 25's, all @ :55
7-12, go 1 swim breast/free by 25's, 1 kick choice/breast by 25's- all @ :50
:30 rest, check HR...
13-18, go 1 swim as above, 2 kick as above- all @ :50; kick can be on back, focus on UDK
:30 rest, check HR & get shnorkel
With shnorkel:
3 x 350 @ :20 rest- first 3 x 100's are 75 swim free, 25 kick free on stomach (continuous, NO boards, with shnorkel); last 50 is kick FAST free with boards (and shnorkels); :20 rest after each 350.
With fins, until 8:30 a.m. finish up with..
75's swim desc 1-3 @ 1:40 to all out FAST on #3; then, #4 is all out kick FAST for time on back
1st round of 4 is freestyle
2nd round of 4 is primary stroke NO FREE
3rd round of 4 is choice
4th round is primary stroke again
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
No comments:
Post a Comment