1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up
1:00 rest
With fins:
6 x 75 @ 1:20- fish dolphin drill/half ra half la fly/Dolphin kick on back FAST by 25's
12 x 25-
1-2, fly pull with free kick- lift & drop your head in one motion to breathe, @ :35
#3, FAST Dolphin kick on back @ :20
Take fins off & continue right into...
6 x 50 @ 1:00-
25 blow it out the back fly drill (odd 50's) or swim fly build (even 50's), then drill primary NO FLY
9 x 50 @ :50-
2- swim fly/free
1- swim/kick fly
1:00 rest, check HR
LONG SWIM-
One time through, descend each round of 100's (300's) and 150's (450's)...
300 swim IM/450 swim free
300 swim-kick 4th best stroke NO FREE/450 swim IM by 50's
300 swim-kick primary stroke/450 swim free
Check HR after each "descend," and 1:00 between each 1350.
If there is time...
25's partner kick with boards @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for tomorrow's workout. Have a great day!
No comments:
Post a Comment