1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skull by 25's
1:00 rest
With fins,
3 x 100 @ 1:45- 50 2 dolphin kicks 1 pull breaststroke, 50 kick (dolphin kick on side/choice by 25's)
6 x 25 @ :40- sit & spin backstroke drill- break out quickly & get up for the drill
:30 rest, take off fins & get right into...
1 x 400- each 100 is drill/swim/drill (first 75), then get out at the bulkhead end and go the last 25 dolphin kick LUNGBUSTER, from a DIVE!- go first 100 free, last 3 x 100's are choice (except for the last 25, always the LUNGBUSTER)
1:00 rest, check HR
IM "SNAKE" from the first lane (:20 apart)- fly/back/breast by 25's, then vertical dolphin kick until the person behind you gets to the wall. Focus on your UDK's and make sure the swimming is FAST.
With fins, finish up with:
300 relays (75 for each person, start in the water), first relay is free; 2nd relay is IM
100 easy drill before you get out. Do an excellent job with your HW tonight (even though it's your last day- don't blow it off) and get excited for our meet this weekend. Have a great day!
No comments:
Post a Comment