1 x 600- 300 swim freestyle, 200 reverse IM, 100 choice kick on back
1:00 rest
4 x 100 drill/swim by 25's @ 1:45, odds free, evens primary stroke
8 x 25 @ :35- odds kick, evens swim, build each to FAST
9 x 100 in sets of 3:
1- 25 swim primary stroke (build), 50 swim free br 3, 25 kick on back from a dive FAST
2- swim/kick by 50's in primary stroke
3- all kick, 50 on back (UDK), 50 with boards
1-3 @ 1:55
4-6 @ 1:45
7-9 @ 1:35
2 x 200 drill/skulling by 25's, @ :10 rest
1:00 rest, check HR
LONG SWIM-
5 times through:
200 kick- 100 IM on back, 50 FAST in primary stroke with boards, 50 choice on back
100 IM- 25 fly, 50 back, 25 breast
100 swim free br 3/5 by 50's- 50 cruise, 50 FAST
Check HR after 5th time through.
With fins, finish up with...
24 x 25 @ :40 in sets of 4- "the usual"
Work on starts before you go.
Do an excellent job in school today & get excited to race this weekend. Have a great day!
No comments:
Post a Comment