1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
6 x 175 @ 2:40 as follows (odds free, evens primary stroke):
100 25 drill, 50 swim with FAST turn, 25 drill (all one stroke), then 25 kick FAST TOMBSTONE with boards, then 50 kick on back neg split- focus on UDK's to 8y
12 x 25 in sets of 4 as follows:
1-3 fly drill (different by round) @ :40
#4- FAST dolph kick on back- halfway UDK- @ :20
Check HR, then 1:00 rest
24 x 75 @ 1:20 in sets of 3 as follows:
1- 25 swim fly build to FAST, 50 kick on back (UDK's to 8y)
2- 25 swim in primary stroke (NO FREE) build to FAST, then 50 kick breast/choice with boards
3- swim IM @ 1:10
Check HR after #9, :30 extra rest, then continue
1:00 rest after #24, check HR again
If there is time, work on 2-turn 50's from midpool.
Do an excellent job with your HW tonight- make sure you're ready to start the next quarter tomorrow. Get excited for the LCM season & have a great day!
No comments:
Post a Comment