1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
8 x 50 @ 1:00
1-2, drill/kick by 25's
3-4, swim/kick by 25's
Go 4 x 50 free, then 4 x 50 NO FREE
3 x 150 @ :15 rest, go 50 kick FAST backstroke turn, then 25 choice skulling by 25's
Check HR after 3rd 150
Usually after a meet, I'd take a minute after a short warmup to go over "the good, the bad & the ugly" from the weekend. Considering that I am not here today, we'll get straight to our swimdown from the meet. Please use this time to A) effectively warmdown from the meet, be sure to reinforce good habits, and work to avoid bad habits (namely, sloppy turns & UDK's); B) think about what you liked best from the meet & why- it doesn't have to be a time, maybe you broke out well from your turns, maybe you swam a certain part of a particular race real well- whatever it is, you should be able to tell me when you text me later today; and C), think about how you will adjust your daily work ethic to move towards your goals at the next meet. Please be clear, this is not "sloppy time" or "social time," this is your opportunity to recover from the meet, because tomorrow we'll train.
All @ 2:00 rest...
30 minute swim- you can change strokes after every 800 yards, but swim throughout
20 minute pull- your choice of equipment (change by 300's if you'd like), but shnorkel is on the whole time- watch the front of your stroke (pull BACK in line with your shoulder) and keep your head still (neutral position)
10 minute kick- go 150 on back (focus on UDK's past the flags) and then 50 kick with boards
Check HR after each, then get some water
Until 7:00a (Jr. Gold) or 7:15a (Senior's)...
Break into groups and work on what needed the most work this weekend-
*Turns- if they're not a weapon in your races, they need work
*Dolphin kicks (4 x 25's at a time @ :40, go 1/2way under water on back, then 4 on stomach)
*Changing your kick- meaning, learn how to go light on your legs setting up a swim, then add your kick so it's driving you late in your swim. We work on this all the time ("200 set-up" is easy on your legs), learn how to do it or your swimming will stagnate.
Be sure to thank Bryan for his time this morning, and text me this morning with A) what you liked from this weekend & why, and B) what you worked on this morning at workout. Do an excellent job in school today & get excited for our next stretch of training. Have a great day!
No comments:
Post a Comment