1 x 600- 300 swim free, 300 reverse IM- drill/kick on back by 50's
1:00 rest
200 drill/kick on back by 50's, 3 x 100 kick @ 1:50 (50 with boards, 50 on back- UDK's)
200 drill/swim by 50's, 3 x 100 kick (as above) @ 1:40- focus on UDK's!
200 swim/kick by 50's, 3 x 100 kick (as above) @ 1:35- swim free on last 25 if you miss the interval on #1
1:00 rest
LONG SWIM-
5 times through:
300 IM- 200 swim (by 50's), 100 kick IM (by 25's)- alternate with boards (odds) or on back (evens)
150 swim free- by 50's: 200 set up, build, FAST (target 200 GP)
Check HR after 5th time through
If there is time, with fins, finish up with:
24 x 25 @ :40 in sets of 4- the usual
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for some filthy kicking tomorrow. Have a great day!
No comments:
Post a Comment