1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
4 x 75 @ 1:20- 25 kick free head out (build), 50 ra2 la2 free drill
4 x 50 @ 1:00- 25 catchup free drill (build kick), 25 breast kick on back
5 x 100 @ 1:45- 25 swim free (build to FAST turn), 75 drill/swim/drill by 25's choice NO FREE
3 x 150 @ 3:15- 50 swim back/breast by 25's, 100 swim/kick by 25's in primary stroke, 2nd 50 faster than 1st 50
9 x 50 swim/kick by 25's @ :50- odds NO FREE; evens NO FREE OR BACK
1:00 rest, check HR
3 sets of:
6 x 100 swim free at pace @ 1:40 (then 1:50, then 2:00)
5 x 50 kick with boards as follows:
#1- all FAST @ 1:00
2-3, all FAST @ :10 rest
4-5, @ 1:00- IM order by 25's, all FAST
Check HR after each set.
If there is time, until 6:00 p.m., work on 15m sprints from a dive
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
No comments:
Post a Comment