1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/swim by 25's
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill NO FREE
5 x 100 @ 1:40- 50 swim free neg split br 3/5 by 25's, then 50 drill/swim by 25's in primary stroke, NO FREE
3 sets of 9 x 50 as follows:
1-3, swim IM order/free by 25's (fly/free, then back/free, then breast/free) @ :55
4-6, swim/kick on back by 25's @ :55 (NO FREE)
7-9, all kick desc 1-3 @ :55; 1st &3rd 50's are on back, #2 is with boards
1:00 rest, check HR after #27
With fins, finish up with...
75's swim descend 1-3's @ 1:40- odd rounds are free; even rounds are NO FREE, The 3rd 75 in each round is all out smoking FAST.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the December meets. Have a great day!
No comments:
Post a Comment