1:00 rest
6 x 75 @ 1:25- 25 fist free br3, 25 dolph kick on side, 25 choice drill NO FREE
1 x 200 @ 3:40- 25 kick on back (4 UDK's off wall), 25 drill in primary stroke
6 x 25 @ :45 fly drill (odds) or swim fly build to FAST (evens)
6 x 25- primary stroke as follows:
odds, swim "200 set up" (meaning, good tempo but easy on the kick) @ :40
evens- swim FAST @ :20
Check HR, then 1:00 rest
One time through:
3 x 50 swim/kick free by 25's @ :55, desc 1-3 & focus on 4 UDK's off each wall
2 x 75 swim IM by 25's @ 1:15, desc 1-2
3 x 50 swim free/NO free by 25's @ :55, desc 1-3 (4 UDK's)
2 x 75 swim 25 fly, 50 choice @ 1:10
3 x 50 swim/kick by 25's NO FREE @ :55 (focus on UDK's to make the interval!)
2 x 75 swim free br3 or 4/2 @ 1:00- hustle here!
3 x 50 kick choice @ :55, desc 1-3 to something juicy!
Check HR,, then 1:00 rest
6 sets of:…
6 x 50 kick all FAST @ 1:05 (odd rounds on back, even rounds with boards)
1 x 150 swim choice, FAST
1:00 rest between sets, check HR & get some water.
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the meet this weekend. Thank Kristy for the workout & have a great day!
No comments:
Post a Comment