1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill, 25 swim, 25 kick on back
1:00 rest
Quick talk about breaststroke drills
With fins:
4 x 50 @ 1:00- 2 dolphin kicks 1 pull breaststroke
4 x 50 @ 1:00- breast pull with free kick
1 x 300- 50 choice breaststroke drill, 50 kick on back build to FAST by 25 meters & hold
Check HR & take fins off
18 x 50 in sets of 6 as follows:
2- swim 25 breast (forward ss), 25 swim free
2- swim 25 breast (forward ss), 25 swim breast FASTER
2- swim 25 breast (backward ss), 25 kick on back
1st set of 6 @ 1:10; 2nd set of 6 @ 1:05; 3rd set of 6 @ 1:00
Check HR
LONG SWIM-
1 x 1200 as follows:
200 swim IM
100 kick- 50 with boards, 50 on back (4 UDK's!), alternate 50's on back & with boards
Check HR
Until 6:00 p.m., finish up with...
2 x 50 swim free br 3 @ :55
2 x 50 kick choice/breaststroke by 25's @ 1:00
Continue with sets of 4 until 6:00 p.m., then 100 easy drill.
Do an excellent job with your HW tonight, remind your parents that SportFair will be here tomorrow and Saturday Morning. Have a great day!
No comments:
Post a Comment