1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
Welcome to Filthy Kicking Wednesday- the last one before we move outside!
1 x 300 @ 5:00- 50 ra2 la2 free drill, 25 breast kick on back, focus on UDK's
1 x 200 @ 3:30- 25 kick free head out (hands streamlined out front), 25 choice drill NO FREE
3 x 100 @ 1:40- 25 dolph kick on side (face scoreboard), 75 drill/kick on back/drill by 25's in 4th best stroke
1 x 200 @ 3:30- 25 kick on back with arms pointed toward ceiling, 25 swim choice build
1 x 300- 50 choice kick on back (UDK's to 8y), 50 kick breast/free by 25's with boards- desc 100's 1-3 to something juicy!
1:00 rest, check HR
Different partner for each set-
6 sets of:
3 x 100 kick IM order (by 25's) with boards @ 1:45, last 25 is TOMBSTONE! Go :02 apart and try to catch your partner (adjust interval if necessary, but only by :05 or :10 seconds). If you catch your partner, then they have to go a 100 IM swim for time at the end of the set!
1 x 50 kick/swim by 25's RACE- go side by side on this and pick a stroke for the swim (focus on UDK's to 8y). Go one group at a time in each lane, after everybody has gone, get ready for...
1 x 75 swim free RACE- try to go everybody at the same time; if there are more than 10 people, go 2 heats
Get time & check HR after 75, then get ready for the 100 IM (for anybody who was caught by their partner on the 100's) from a dive. Then easy drill back to the bulkhead end to start the next set.
Do an excellent job with the "6 sets of" and be sure to switch up your partner from round to round. Warmdown a bit before you get out and do an excellent job in school today. Get excited to train outside & thanks Andrea for running workout this morning. Have a great day!
No comments:
Post a Comment