1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 breast pull with dolphin kick
4 x 125 @ 2:15- 50 swim free br 3 (build kick), 75 drill/drill/swim (build) in primary stroke NO FREE
1 x 300- 50 swim/kick by 25's in primary stroke, 25 fly pull with free kick drill
:30 rest, check HR, then everybody together:
3 sets of:
2 x 100- 25 swim fly, 50 kick on back (UDK past flags), 25 swim breaststroke @ 1:40 (:05 faster by round)
6 x 25 swim- 2 @ :35 (15/10), 1 @ :20- all FAST
1st set, 25's are fly, 2nd set breast, 3rd set choice
No rest between sets, check HR after 3rd set
LONG SWIM-
4 times through:
1 x 250 swim free br 3, except even 50's are br 7
1 x 150 swim/kick by 25's IM order by 50's
1 x 50 kick FAST for time in primary stroke with boards
Check HR after 4th time through
Until 7:15 a.m.,
Half pool sprints @ :30, 4 free, 4 NO FREE
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout. Have a great day!
No comments:
Post a Comment