1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill, drill, kick- by 25's
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 ra2 la2 free drill (fist drill in 2nd set), 75 drill/kick/drill by 25's in 4th best stroke NO FREE
3 x 50 swim/kick by 25's @ :55 in 4th best stroke (NO FREE), except 2nd & 3rd sets @ :50- 3rd set is all kick with boards- hustle to make the interval
No rest between sets.
1:00 rest after 3rd set, check HR
12 x 200 as follows:
1-2, free kick on back, except 3rd 50 is breast kick with boards, desc 1-2 @ 3:30- focus on UDK, snap feet
#3- all kick with boards, 100 IM, 100 breast- all FAST @ 3:30
4-5, 100 choice kick on back, 100 IM kick with boards, @ 3:15- hustle to make this interval! (UDK!)
:15 extra rest, get your mind right...
#6- all kick on back (50 free, 50 NO FREE) FAST- focus on UDK to 10 yards off each wall, @ 3:30
7-8, choice kick with boards, except 3rd 50 is FAST free kick on back- @ 3:30
#9- BROKEN KICK: 4 x 50 kick FAST @ :10 rest- 1st 3 x 50 with boards (choice/free by 25's), last 50 choice on back, all @ 4:00
10-11, kick 100 with boards, 100 on back- go fly kick/choice kick by 25's for the entire 200, @ 3:30
:30 extra rest, get ready
#12- 200 kick FAST for time with boards- 100 fly kick, 100 breast kick
1:00 rest check HR
Finish up with...
15 x 50 in sets of 5 as follows:
1-2, swim IM order by 25's with FAST turns @ :55
#3- swim free/kick free on back by 25's @ :40
4&5- drill/skulling by 25's @ :10 rest
Check HR after each round of 5 before starting the next round of 5
Do an excellent job with your HW this weekend, start thinking about some goals for the upcoming year. Tomorrow will be some juicy interval training, including that set of 100's I told you about on Thursday. Thank your parents for getting you to the pool for workout. Have a great day!
No comments:
Post a Comment