1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
2 sets of:
4 x 25 drill @ :35 (ra2 la2 free drill in 1st set; 2 kicks 1 pull breast drill in 2nd set)
3 x 100 swim/kick by 50's- kick is on back, focus on UDK past flags; 1st
set is free, 2nd set all 3 x 100 are breaststroke. 1st set @ 1:45; 2nd
set @ 1:50
1 x 150 kick with boards- except middle 50 is on back (first set all
free kick; 2nd set is breast kick; descend the effort on these 3 x 50's
so the 3rd 50 is an all out crank.
1:00 rest between sets, check HR
After 2nd set, get right into...
18 x 50 in 3 sets of 6:
1-3, all swim free br 3 @ :40, except #2 is swim/kick choice on back by 25's @ :45 (Lane 1 go @ :45 & :50 on #2)
4-6, swim/kick on back breaststroke @ :50, except #2 is kick with boards @ :50 (choice kick/breast kick by 25's); Lane 1 @ :55 if necessary
Take 1:00 rest after the first set of 6, then the last 12 x 50 straight through.
Check HR after #18, then 1:00 rest
10 x 25 @ :45 as follows
1-2, "blow it out the back" fly drill
3-5, fly pull with free kick- get head down before your hands come around on the recovery.
1 x 150- drill/swim by 25's fly, except middle 50 is choice
1:00 rest, check HR
Until 6:00 p.m., finish up with:
3 x 25 swim fly descend 1-3 to FAST @ :40, except #2 is @ :25
3 x 50 swim free br 3/5 by 25's @ :55 (odd rounds, descend) or @ :45 (even rounds, neg split)
No rest after the 3 x 50, check HR at 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow afternoon. Have a great day!
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