1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
9 x 100 in 3 sets of 3 as follows:
1&2- 50 6ks back drill (rotate hips, keep head flat & still), 50 kick on back neg split (focus on 4 UDK's off each wall) @ 1:50 (@ 2:00 if necessary)
#3 is swim backstroke/kick breaststroke with boards @ 1:40, desc 1-3 (go @ 1:50 if necessary)
15 x 50 swim in sets of 5-
1-3, swim backstroke/choice by 25's @ :50 (@ :55 if necessary)
4-5, swim all backstroke @ :45 (@ :50 if necessary), focus on the UDK's off each wall
1:00 rest, check HR
5 sets of:
2 x 100 swim free br 3 @ 1:25, or @ 1:30, or @ 1:40 (this should be challenging)
1 x 100* swim modified IM: 25 fly, 50 back, 25 breast @ 1:40 (or @ 1:55)
1 x 100 all kick on back @ 1:45, focus on 4 UDK's off each wall (or go @ 2:00)
2 x 25 swim FAST in 4th best stroke @ :40, NO FREE
1 x 50 kick FAST for time with boards, your choice
1:00 rest between sets, check HR & review the 100 IM in the next round.
*2nd round, the 100 IM is 25 back, 50 breast, 25 free;
3rd round, the 100 IM is 25 breast, 50 free br 3, 25 fly;
4th round the IM is 25 free, 50 fly, 25 back;
last round the 100 IM is regular straight 100 IM swim
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the Intrasquad Meet this weekend. Have a great day!
No comments:
Post a Comment