1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
12 x 50 as follows:
1- catchup free drill @ 1:00
2-3, breast pull with buoys @ 1:10- feel water on hands & forearms, especially on insweep
3 x 150 @ :10 rest-
50 2 kicks 1 pull breaststroke drill, 25 ra2 la2 free drill- except 3rd
150 is 50 swim breast (neg split), 25 swim free- neg split the 3rd 150
1:00 rest, check HR
2 sets of:
3 x 50 kick on back @ :55- focus on UDK off each wall
2 x 75 breaststroke @ 1:20- 25 kick w/boards, 50 swim then 50 swim, 25 kick w/boards
2 x 75 freestyle @ 1:15- kick/swim then swim/kick- as above
6 x 100 kick as follows:
1st set, odds on back (choice) @ 1:50, then evens IM kick by 25's with boards @ 1:50
2nd set, odds on back (choice) @ 1:45, then :15 extra rest, and evens BROKEN with boards @ 2:30 (75/25 @ #2, 50/50 @ #4, and 25/75 @ #6- all @ :10 rest)- evens in the 2nd set are all FAST!
1:00 rest between sets, check HR
Finish up with 4 x 50 easy choice @ :55, then work on starts if there is time.
Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
No comments:
Post a Comment