1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back (UDK's!)
1:00 rest
2 sets of:
4 x 50 ra2 la2 free drill @ 1:10, except #3 is all kick on back build to FAST; UDK's past flags
3 x 150 @ 3:10- drill/kick/drill- desc the 3 x 50's kick 1-3 to FAST
1 x 250 swim, except middle 50 is kick choice; 2nd 100 is faster than 1st 100
Check HR after each round. 2nd set is NO FREE
18 x 50 as follows:
1- always drill @ 1:10
2- always kick on back build, focus on small FAST UDK's past the flags, @ 1:20
3- kick FAST with boards @ 1:00
Drill and kick will change every every 6 x 50, start with breaststroke
No rest between rounds of 6
Finish up with...
100's desc 1-3 as follows:
1-2, swim kick by 50's (different from round to round) @ 2:10
#3, all kick FAST with boards, also @ 2:10
Check HR after 100 kick FAST
Warmdown a bit before you get out. Do an excellent job with your HW tonight and remind your parents about Drylands starting on the 14th. Have a great day!
No comments:
Post a Comment