1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins:
6 x 25 fly pull with free kick @ :35
4 x 50 @ 1:00- fly kick on side/blow it out the back fly drill by 25's
4 x 75 @ 1:20- 25 swim fly build, 50 drill ra/la by 25's
Check HR & take fins off
1 x 300- 25 choice kick on back build to FAST, 25 choice fly drill, 25 swim fly, 25 choice drill NO FLY
1:00 rest, check HR again
4 sets of:
3 x 50 swim fly/free by 25's @ :50, desc 1-3
1 x 75 swim 25 fly, 50 back @ 1:10
1 x 125 swim free br 3 @ 1:30
:30 rest after 1st & 3rd sets, check HR
2 sets of:
6 x 100 kick as follows:
odds- kick on back @ 1:25- focus on UDK, hustle to make the interval
:15 extra rest
BROKEN 100 KICK: with boards, all @ 2:20- 50/2 x 25, 25/50/25, and then 2 x 25/50- all @ :10 rest
200 easy choice drill/skulling between rounds
Finish up with...
2 x 450 swim free with shnorkels & bouys (no buoy on #2), desc the 150's 1-3 to something juicy!
100 easy drill before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
No comments:
Post a Comment