1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 50 @ 1:00- ra2 la2 free, 2 kicks 1 pull breast drill by 25's
4 x 75 @ 1:20- 25 breast kick on back, 50 dolphin kick breast pull drill
6 x 25 sit & spin backstroke drill @ :40- get shoulders up out of the water!
6 x 75 @ 1:20- 25 1/2 ra back 1/2 la back, 25 swim backstroke (build), 25 breast pull with free kick
8 x 25 partner kicks with boards- backward somersault at midpool, @ :45- race these!
1:00 rest, check HR
LONG SWIM-
1 time through...
150 kick IM order on back, focus on 4 UDK's
100 swim- 25 fly build to FAST turn, 75 free br 3/5/3 by 25's
150 swim back/breast by 75's
100 kick IM order on back, 50 kick breast FAST with boards
100 swim- 25 fly (FAST turn), 75 free br 3/5/3
150 swim back/breast by 25's
50 fly kick on back, 100 kick FAST free/breast by 50's with boards
100 swim- 25 fly (FAST turn), 75 free br 3/5/3 by 25's)
150 swim back/breast by 75's
150 kick FAST IM order by 50's with boards
100 swim- 25 fly FAST turn, 75 free
150 swim back/breast by 75's
1:00 rest, check HR
Until 6:00 p.m. (5:30 IL), finish up with...
Partner 25's swim in heats (no interval), from a push, two at a time (go same stroke, side by side); change strokes after every 2 x 25's.
100 easy drill before you get out. Do an excellent job in school today & with drylands tonight. Have a great day!
No comments:
Post a Comment