1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick on back/drill by 50's
1:00 rest
7 x 200 @ 3:30 as follows:
#3, 5 & 7 are all kick, desc 1-3 to what you can (100 on back w/FAST UDK's, then 100 IM w/boards)
The other 200's are...
50 catchup free drill- steady heady, roll hips evenly & finish stroke
50 choice drill in primary stroke, NO FREE
100 swim/kick on back by 25's- in primary stroke; desc the 50's 1-2
1:00 rest after #7, check HR
Welcome to the first Filthy Kicking Wednesday of May!
6 sets of (always start on the :50)
2 x 50 swim/kick choice by 25's @ :55, desc 1-2 (same stroke for both)
1 x 50 all kick with boards @ :40
2 x 50 swim choice @ :40- you might have to hustle to make the interval, that's okay
:20 extra rest, check HR & get your mind right...
BROKEN 100 kick with boards (Broken 150 in 3rd & 5th sets, 3 x 50 @ :10 rest) as follows:
25/50/25, all @ :10 rest- 25's are choice, 50 is always free
1:00 rest between sets, check your HR & go a 50 easy drill
With fins, finish up with...
150's swim @ 2:40 desc 1-3's to something all out JUICY!
1-3, free
4-6, primary stroke NO FREE
7-9, all kick on back- except middle 50 is with boards
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
No comments:
Post a Comment