1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
6 x 50 @ 1:00- swim free/fist free drill by 25's, count strokes for each 25- how close can you get them?
4 x 75 @ 1:20- 25 breast kick on back, 50 ra2 la2 free drill- keep head steady in neutral position, roll hips evenly to both sides as hand passes under body
3 x 100 @ 1:50- 25 kick choice on back build to FAST, 75 drill/swim/drill by 25's in primary stroke NO FREE (go on 2:00 for Lane 1 if necessary.
8 half pool sprints @ :35- go 4 free, 4 choice NO FREE
4 x 100 swim/kick by 50's desc 1-3 @ 1:45- the kick is w/boards (choice kick), the swim is free/primary stroke by 25's; #4 should be FAST
1:00 rest, check HR
TEST SET- 2000 swim free for time, last one SCY, so do a great job!
If there is time, with fins, finish up with...
24 x 25 @ :40- the usual in sets of 4.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. We're missing everybody up here in Cleveland; Elena, Samantha & JP all swam well last night (Team Record for JP in the 1500, 18:43!). Have a great day!
No comments:
Post a Comment