1 x 600- 300/300, then...
With fins, 3 sets of:
4 x 25 fly drill @ :40- fly pull with free kick in 1st & 3rd sets, your choice drill (fly) in 2nd set
1 x 25 FAST dolph kick (at least halfway underwater) @ :20
No rest between sets, check HR after #15
Take fins off
5 sets of, all @ 2:00
1 x 50 swim fly build to FAST/drill by 25's
:10 rest
1 x 50 swim choice all FAST/drill by 25's
Both 50's @ 2:00, check HR after each round
With fins, finish up with...
9 x 150 swim desc 1-3's @ 2:40- go free/primary/choice by rounds of 3; #3 is all out SMOKING FAST
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
No comments:
Post a Comment