1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
2 sets of:
6 x 50 @ 1:00- odds drill/kick by 25's, evens swim/kick by 25's- focus on UDK's off the wall
4 x 75 @ 1:20- 25 fist free br 3 (NO FREE in 2nd set), 50 kick easy/FAST by 25's free (no free in 2nd set)
1 x 200- swim/kick by 50's, 2nd 100 faster than 1st 100- go free in 1st set, NO FREE in 2nd set
:30 rest after 1st set, check HR & get right into 2nd set.
1:00 rest after 2nd set, check HR again
With boards where noted:
6 x 100-
odds- 25 dolphin kick with boards, 75 swim back @ 1:30
evens- 75 swim breast, 25 kick free with boards @ 1:40
8 x 75 swim-
odds- swim 50 fly/back, 25 breast kick with boards @ 1:15
evens- 25 breast kick with boards, 50 swim free br 3/5 by 25's @ 1:05
:30 rest, check HR, then...
3 sets of:
3 x 150 swim choice (same stroke for all 3, but can be different by round) @ 2:00 free, 2:15 IM or choice (neg split each 150, desc 1-3 to what you can; IM can be 2 x 75)
5 x 50 kick @ :55 with boards (1st set); 2nd set on back, 3rd set with boards- 2nd & 3rd set @ :50
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW this weekend, get excited for LCM next week. Have a great day!
No comments:
Post a Comment