For those not racing at Greensboro this weekend...
1 x 600- swim free, 300 reverse IM drill- mix it up!
1:00 rest
All @ :10 rest
1 x 350- odd 50's choice free drill, even 50's kick
1 x 250- odd 50's choice drill in primary stroke NO FREE, even 50's swim free
1 x 150- skull/kick (build) by 25's- desc 25's kick
:30 rest, check HR
In pairs of 2 on the 25's (with boards for 25's):
4 x 25 kick choice @ :45- forward ss at midpool
2 x 50 kick on back desc @ 1:00
4 x 25 kick different choice @ :40- backward ss @ midpool
2 x 50 kick on back desc 1-2 @ :55
4 x 25 kick primary stroke FAST @ :35- forward ss @ midpool
2 x 50 kick on back @ :50
4 x 25 kick modified "over/unders" @ :45
2 x 50 kick FAST @ :10 rest, focus on UDK
Check HR, then...
1 x 300 choice fly drill/swim by 25's (middle 100 can be 4th best stroke
1:00 rest, check HR again
Until 7:15 a.m.,
4 x 50 swim various IM order by 25's @ :50 (or @ :45, or :40, or maybe :55)
3 x 100 swim free br 3 @ 1:10- except #2 is swim IM @ 1:25
1 x 75 swim FAST- some sort of IM
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today- and with the workouts this weekend (I'll post them each morning). We'll miss you all at G'boro this weekend, have a great day!
No comments:
Post a Comment