1 x 600- 300 swim free, 300 reverse IM- go 3 x 100 reverse IM's drill, except #2 is kick on back
1:00 rest
4 x 50 6k/3str free drill @ 1:00
4 x 75 drill/kick/drill by 25's breaststroke (choice drill) @ 1:20
4 x 125 @ 2:10- 25 kick free head out, 100 drill/swim by 25's in primary stroke NO FREE)
Take :30 rest to check HR & pair up with a partner...
8 x 25 partner kicks with boards- backwards ss at midpool, @ :45- make sure you race these!
No rest between sets, check HR after 2nd set.
LONG SWIM-
2 times through:
100 swim IM/100 kick FAST with boards- IM is smooth & strong here
200 swim IM/100 kick FAST on back- some giddyup to the IM
300 swim IM (75 of each stroke)/100 kick FAST with boards- IM is FAST
Check HR after 2nd time through.
With fins, until 6:00 p.m.,
4 x 25 @ :40- the "usual"
:20 extra rest
1 x 50 swim/kick by 25's all out FAST for time @ 1:00
No extra rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Please remind your parents about
coffee tonight during drylands. Have a great day!
No comments:
Post a Comment