1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
Welcome to Filthy Kicking Wednesday!
4 x 75 @ 1:20- 25 kick free on back (focus on UDK to 8y), 50 fist free drill br3
2 x 200 @ 3:40- 50 kick on back (focus on UDK's to 8y), 50 2 kicks 1 pull breast drill
6 x 100 @ 1:40- 25 kick with boards build (dolph kick on odds, breast kick on evens), then 75 drill/swim/drill by 25's in primary stroke NO FREE
8 x 50 @ :50, alternating odds & evens-
odds- 25 kick free with boards, 25 swim free with FAST finish
evens- 25 swim primary stroke NO FREE, 25 kick (same stroke) with boards all FAST
1:00 rest, check HR
3 sets of:
8 x 100 as follows:
odds- BROKEN KICK w/boards- 50 dolphin kick/breast kick by 25's (:10 rest), then 50 free kick, all @ 2:30, all FAST
evens- 50 kick free on back negative split (small FAST UDK's to 8y), then 25 kick FAST on back in primary stroke NO FREE, last 25 choice smooth drill (not sloppy, SMOOTH)- @ 2:00
1 x 200 IM- 100 swim IM, 100 kick IM with boards- get time & descend 1-3 to something almighty FAST!
Check HR where you can throughout the set & after each 200. Don'd dillydally between sets, get all three rounds in then you can dillydally with a long warmdown.
Warmdown a bit before you get out (8 x 50 @ 1:00, odds FAST/easy/FAST, evens are easy/FAST/easy) & do an excellent job in school today. Be sure to thank Andrea for the workout & get excited to race LCM. Have a great day!
No comments:
Post a Comment