x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 100 @ 1:45 as follows:
odds- 50 6ks back drill, 50 choice drill NO BACKSTROKE
evens- 50 swim backstroke (build into the turn, then FAST 2nd 25), 50 kick on back IM order by 25's- kick is moderate, but the UDK's off the wall to the breakout are FAST
6 x 25 @ :35- breast pull with buoys
9 x 75 in sets of 3-
1&2- 50 swim back/breast by 25's, then last 25 is choice drill @ 1:15
#3- kick with boards, 1st 25 Tombstone kick free, 2nd 25 "eggbeater" breaststroke (if you can), last 25 dolphin kick, @ 1:30
After #9, check HR, then finish up with...
1 x 25 TOMBSTONE KICK FREE- go in 2 heats & race back to the other end!
1:00 rest, check HR
12 x 25 @ 1:00- "over/unders"
Break into groups of two
1:00 rest, check HR
3 sets of:
With shnorkel & (pull buoy) when pulling- can use paddles for one set
3 x 50 swim @ :50, 1 pull @ :50
2 x 50 swim @ :50, 2 x 50 pull @ :50
1 x 50 swim, 3 x 50 pull- all @ :50
Then do a second set, all @ :45.
Then try a round @ :40
1:00 rest after 3rd set, check HR
3 sets of:
4 x 100 swim free at pace @ 1:30 (then 1:40, then 1:50)
5 x 50 kick as follows:
odds all FAST @ 1:00
evens all FAST @ :10 rest
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
No comments:
Post a Comment