1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick- by 25's
1:00 rest
With fins:
25 x 25 in sets of 5 as follows:
1-2, UDK (long & strong), then catchup drill to the end @ :35
3-4, choice drill NO FREE @ :35
#5- FAST kick on back (UDK to halfway) @ :15
Check HR after #25, then easy back to the bulkhead- take fins off
1:00 rest
@ :10 rest until the 125, then everybody together...
1 x 300- 50 fist free, 25 dolph kick on side
1 x 200- 50 swim/drill by 25's (build to FAST turn), 50 kick on back- neg split by 100's
1 x 150- swim/kick by 25's- desc the 50's 1-3 to something juicy!
Everybody together
3* sets of:
2 x 125- swim 100 free, last 25 kick on back @ 1:40
2 x 125- 25 dolphin kick with boards, 100 swim IM @ 1:40
2 x 125- swim free br 3 @ 1:30
2 x 125 kick 75 with boards IM, 50 free on back @ 2:00 (1:50 for 2nd & 3rd sets)
*intervals get :05 faster in 3rd set; otherwise, desc 1-2. Check HR where possible.
Until 7:30a, finish up with...
50's swim/kick by 25's in 4th best stroke @ :55 desc 1-3, except every 4th is all kick with boards FAST
150 drill/skulling warmdown by 25's before you get out. Do an excellent job in school today and get excited to race LCM this season. Have a great day!
No comments:
Post a Comment