1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/kick by 25's
1:00 rest
1 x 200- drill/kick by 25's @ 3:30, 100 free, 100 NO FREE
2 x 100 @ 1:40, swim/kick by 50's desc 1-2, can be free
4 x 50 @ 1:00- choice breaststroke drill/choice kick (build) by 25's
2 x 100 @ 1:30 swim/kick by 50's desc 1-2 NO FREE
1 x 200- kick (build, but with FAST UDK)/swim from a dive by 25's, swim should be 90% effort or better
1:00 rest, check HR
8 x 25 drill in primary stroke @ :35
Put on fins...
With fins,
12 x 100 swim* @ 1:40 desc 1-3's to all out FAST; 1-6 are free, 7-12 are primary stroke
Check HR after every 3rd 100; take fins off after #12
Until 6:00 p.m., finish up with...
1 x 50 drill/4 x 50 swim at 200 GP, all @ 1:05, can change strokes after every 5 x 50
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
No comments:
Post a Comment