1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins- fly drilling (25's, different by 6's)
Without fins-
6 x 50 @ :10 rest- 25 "blow it out the back" fly drill, then ra2 la2 free drill
Everybody together:
16 x 75 in sets of 4:
1-4, 25 swim fly build, 50 kick on back (neg split) @ 1:20
5-8, 25 dolph kick on side, 50 swim free br 3/5 by 25's @ 1:15
9-12, 25 swim fly, 25 swim back, 25 kick breast with boards @ 1:10
13-16, swim IM @ 1:05
Lane 1, add :05 to each interval
1:00 rest, check HR
With boards, where noted-
9 x 100 in sets of 9:
1- 50 dolph kick, 50 breast kick- all with boards, @ 1:45
2- 50 choice kick with boards, 50 choice kick on back (UDK past flags) @ 1:40
3- kick IM order by 25's with boards
:30 rest after #3, then 4-9 straight through
1:00 rest, check HR
With fins until 7:30 p.m., finish up with...
75's swim desc 1-3 @ 1:40, 25 fly, 50 back
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
No comments:
Post a Comment