1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00- keep head still, firm kick & roll hips evenly
4 x 75 @ 1:20- 50 choice drill in primary stroke NO FREE, last 25 kic on back (4 UDK's) build kick to FAST
4 x 50 drill in 4th best stroke (NO FREE)/kick free on stomach head out by 25's @ 1:00
3 x 200 @ :15 rest- 100 breaststroke (2 kicks 1 pull drill, then swim, by 50's), 100 kick choice with boards, except last 25 is breaststroke kick- descend the 100 kick to something juicy!
:30 rest, check HR, then get ready...
BIG 100's as follows:
3 x 100 swim @ 1:30- go 75 free br 3, last 25 swim fly, descend these 1-3 to what you can
1 x 100 kick FAST for time with boards- 75 free, last 25 is dolphin kick, @ 2:00
3 x 100 swim @ 1:30- 75 free br 3, last 25 is backstroke, desc 1-3, good UDK's throughout
2 x 100 kick with boards, #1 is all free @ 2:00, #2 is BROKEN, 25/50/25, :10 rest, all @ 2:30
3 x 100 swim @ 1:30- 75 free br 3, last 25 is swim breast, desc 1-3, head down at the end of each stroke
3 x 100 kick on back @ 1:45, 75 free, 25 breast, focus on 4 UDK off each wall & hustle to make this interval, descend 1-3 if you can
3 x 100 swim all free br 3 @ 1:30, descend 1-3 to something juicy!
4 x 100 kick as follows:
odds, on back @ 1:30, focus on 4 UDK's throughout
:15 extra rest
evens- 4 x 25 kick all FAST @ :10 rest, all @ 3:00
1:00 rest, check HR
Until you have to get out, finish up with...
3 x 50 kick neg split @ :55 (odd rounds on back, even rounds with boards); you should desc 1-3
1 x 50 swim IM order by 25's (fly/back in first set, then back/breast, then breast/free, then free/fly, etc...) @ :45
No rest between sets, check HR after your last 50.
100 easy drill before you get out. Do an excellent job with your HW this weekend & wear your sunscreen if you have to be outside. Have a great day!
No comments:
Post a Comment