1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
9 x 50 @ 1:05- odds are drill/swim by 25's, evens are all kick with boards, desc 1-4
9 x 50 @ :55- odds are kick on back (UDK past flags!), evens are swim/kick choice
9 x 50 @ :45- odds are swim free neg split, evens are swim IM order by 25's
6 x 150 kick as follows:
odds- 100 kick on back (UDK), 50 kick FAST with boards free @ 2:50
evens- 100 kick IM on back (UDK!), 50 kick with boards in 4th best stroke NO FREE @ 2:50
1:00 rest, check HR
LONG SWIM-
4 times through:
300 swim IM (3 x 100's IM), desc 1-3, last 25 is kick free on back
150 swim- IM order by round (1st time through is fly, 2nd time through is back, 3rd time is breast, 4th time through is free)- go each 150 as follows: 75 swim (desc 25's 1-3), 25 drill, 50 swim FAST
1:00 rest after 4th time through, check HR
If there is time,
125's swim free with shnorkel @ 2:00 desc 1-3's
Warmdown an easy 150 drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
No comments:
Post a Comment