1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 100 drill-kick on back by 50's- odds free, evens NO FREE, all @ 2:00
Check HR, then...
3 x 5 minute swims @ 1:00 rest- keep track of your distance on each 5 min swim, try to increase the total distance from 1-3
Check HR again
1 x 300- kick on side (FAST UDK's)/skulling by 25's, build the 25 kick to FAST
1:00 rest
3 x 50 kick with boards @ 1:30, desc 1-3 to all out FAST, get time on #3
1 x 100 @ 2:30- kick on back, easy/FAST by 50's, 4 FAST UDK's off each wall
2 x 50 with boards all kick FAST @ 1:30, try to be as fast or faster than #3 on 50's descend
1 x 100 kick on back as above, @ 2:30
3 x 50 kick all FAST with boards @ 1:30- how close can you get to your time on #3 of 50's descend?
1 x 100 kick on back @ 2:30, as above
4 x 50 kick all FAST with boards @ 1:30
1 x 100 kick as above
3 x 50 kick all FAST - as above
1 x 100 kick on back, as above
2 x 50 kick all FAST as above
1 x 100 kick on back as above
1 x 50 kick all out FAST FOR TIME, as above
1 x 100 easy kick/drill by 50's
Check HR before you get out to help with the lanelines.
Do an excellent job with your HW this weekend, don't put it off until Sunday Night. Please help take the lanelines out and remind your parents that I'm having a Q&A until 10a right under the tent next to the SportFair shop. Monday starts our regular indoor schedule, get excited for SCY. Have a great day!
No comments:
Post a Comment