1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
Warmup in primary stroke...for 20-25 minutes with 50's swim/kick & 75's swim/kick/swim.
Then...
3 sets of:
6 x 75 as follows:
1&4, 25 kick FAST with boards, 50 swim choice @ 1:30
2&5, 25 kick FAST with boards, 25 kick FAST on back, 25 swim easy @ 1:30
#3- kick FAST for time with boards @ 1:30
#6- kick FAST for time with boards, BROKEN (different by round- 3 x 25 @ :10 rest; 50/25 or 25/50- all @ :10 rest
1 x 150 swim free br 3 desc 1-3 @ 2:30
No rest between sets, check HR after 3rd set- 150 free should be max effort in 3rd set.
Check HR, then
3 sets of:
4 x 75 swim in primary stroke @ 1:30-
1- 25 swim FAST 50 drill
2- 50 swim FAST, 25 drill @ 1:30
3- 25 swim FAST, 25 drill to a hand touch, then last 25 swim FAST, all @ 1:30
4- all drill
1 x 150 kick FAST for time in primary stroke @ 3:00
Check HR after each 150 kick
If there is time, until 7:30a, finish up with...
75's swim free br 3 @ 1:10,desc 1-3 with shnorkels.
100 easy drill before you get out. Do an excellent job in school today, get excited for the last couple of workouts for the week tomorrow. Have a great day!
No comments:
Post a Comment