1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
Quick talk about Breaststroke-
*Head stays down until hands have swept outside the shoulders;
*Point toes at the end of each kick so feet come together;
*Get long & flat after each stroke, don't swim "uphill."
With fins,
12 x 50 @ 1:00- 2 dolphin kicks 1 pull breaststroke, except #4, 8 and 12 are kick on back FAST, at least 8 meters FAST UDK.
Check HR & take fins off.
6 x 100 @ 2:15, 25 2 kicks 1 pull breast drill, 50 swim breast (FAST TURN), 25 2 kicks 1 pull drill
From mid-pool...
12 x" reverse out & backs" @ :50- go breast pull with free kick into the wall, regular swim back out to mid pool, except every 3rd one is your choice stroke, NO BREASTSTROKE
1 x 300 as follows:
odd 50's, choice drill/swim by 25's
even 50's, FROM A DIVE, breaststroke swim build to FAST
1:00 rest, check HR
From the deep end, 6 sets of:
Vertical kicking, :20/:10 for 3 rounds, then...
2 x 50 swim breaststroke build to FAST at midpool, backward ss then kick FAST free on back, @ 1:10
After 3rd & 6th sets...
1 x 200 IM- 150 swim, last 50 kick free on back, descend 1-2
Until 7:15 a.m.,
2 x 50 swim free br 3 @ :55
1 x 50 (out & back) swim backstroke (back turn at midpool)/breaststroke by 25's @ 1:00
150 easy drill before you help with the lanelines. Do an excellent job in school today and thank your parents for getting you to workout this morning. Have a great day!
No comments:
Post a Comment