1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 2 kicks 1 pull breast drill @ 1:00
4 x 75 @ 1:20- 25 sit & spin back drill, 50 kick neg split (UDK)
3 x 150 @ :10 rest-
25 choice skulling
100 drill/swim (build) by 25's in primary stroke NO FREE
25 kick on back FAST (UDK to halfway)
1:00 rest, check HR
6 sets of:
4 x 25 kick with boards-
odds- all FAST @ :25
evens- 1/2 breaststroke FAST 1/2 choice @ :40
1 x 50 swim/kick by 25's @ :40 in primary stroke- you'll have to hustle here!
1:00 rest between 2nd & 4th sets, check HR
LONG SWIM-
4 times through:
200 swim free br 3, except 3rd 50 is br 5
200 swim/kick by 50's in primary stroke, 2nd 100 faster than the 1st
Check HR after 4th round.
If there is time, finish up with...
Half pool sprints @ :30, go 4 primary stroke NO FREE, then 4 free
100 easy drill before you get out. Do an excellent job with your HW tonight. Your teammates down here all wish you could be here with them. Have a great day!
No comments:
Post a Comment