1 x 600- 300 swim free, 200 reverse IM drill, 100 choice kick on back
1:00 rest
2 sets of:
3 x 25 choice breaststroke drill @ :40
1 x 75 kick/6ks drill/swim by 25's, all backstroke @ 1:20
3 x 100 @ 1:50- 25 sit & spin back drill, 50 kick on back (4 UDK's), 25 breast pull w/dolph kick
3 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set)- focus on tempo & kick, by 25's (Lane 1 go @ :55 & :50)
No rest between sets, check HR after 2nd set, then get right into...
4 x 50 @ 1:00- fist free drill, then choice drill in primary stroke
1:00 rest
Until 6:00 p.m. (or 5:30 p.m., IL)
100's odds & evens as follows
Odds- swim/kick on back by 50's in primary stroke NO FREE, desc 1-3 @ 1:50
Evens- swim free br 3 at pace (1st 3 even 100's @ mile pace, then 3 @ 1000 pace, last 3 @ 500 pace) @ 1:30
3 x 50 @ :55 free/choice by 25's @ 5:57 (5:27) p.m. Do an excellent job with your HW tonight, and with drylands tonight. Please remind your parents about
Coffee tonight (while you're at drylands) & get excited to
race this weekend. Have a great day!
No comments:
Post a Comment