1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK
1:00 rest
2 sets of, all @ :10 rest
2 x 25 3k surf breast drill
1 x 50 choice breast drill/breast kick on back- by 25's
2 x 50 swim breast (build)/choice drill NO BREAST
Take :30 rest between sets to get your HR
2 sets of:
6 x 75 @ 1:20 WITH FINS, breast pull with dolph kick; desc 1-3 with paddles, 4-6 NO PADDLES
4 x 50 kick breast/free with boards, NO FINS, @ :55 desc 1-4 (@ :50 in 2nd set, make interval)
:30 rest between sets, check HR
One time through...
2 x 75 kick with boards FAST FOR TIME @ 2:00- get times
4 x 75 swim IM @ 1:10 (Lane 4 @ 1:15), go odds fly-back-breast; evens are back-breast-free
2 x 75 kick with boards, BROKEN- 50/25, @ :10 rest, all @ 2:00
4 x 75 swim- as above
2 x 75 kick BROKEN with boards, 3 x 25 @ :10 rest
4 x 75 swim- as above
2 x 75 kick with boards BROKEN- 25/50 @ :10 rest
4 x 75 swim- as above, who can go @ 1:05???
1:00 rest, check HR immediately & OML
Until 7:30 a.m., finish up with...
100's @ 1:45
1- swim back/breast by 50's
2- swim free at dist free Goal Pace (mile, 1000 or 500- but same every round)
3- all kick FAST for time
Check HR at 7:28 a.m.
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today and get excited for your SECOND Halloween Workout tonight. Have a great day!
No comments:
Post a Comment