1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill/2 kicks 1 pull breaststroke drill
8 x 25 @ :35, sit & spin backstroke drill, except #'s 3 & 5 & 7 are kick on back build to FAST
6 x 75 @ 1:20- 50 swim back/breast by 25's, then last 25 kick free with arms toward ceiling
:30 rest, check HR
6 x 25 choice drill in primary stroke @ :35, then...
6 sets of:
2 x 75 @ 1:20 (:05 faster by round) 50 kick on back, 25 swim in primary stroke NO FREE, desc 1-2
2 x 50 kick FAST @ :10 rest with boards, all @ 2:00
1:00 rest after 3rd & 6th sets, check HR
2 x 900 @ :20 rest swim free (#1 with shnorkels) desc the 300's 1-3 to something juicy
Check HR after each 900
Until 7:15 a.m., finish up with...
4 x 50 swim at 200 Goal Pace @ 1:00
25 drill @ 1:00
1 x 75 swim faster than 200 Goal Pace
25 drill
100 easy drill before you get out. Do an excellent job in school today. get excited to race this weekend. Have a great day!
No comments:
Post a Comment