1 x 600- 300 swim freestyle, 300 drill/kick by 50's, breast-back-fly by 100's
1:00 rest
With fins:
8 x 50 @ 1:00-
odds- 20M UDK on side ("fish" drill), go to both sides of the lane; then 30M drill choice
evens- 20M FAST UDK on stomach, then 30M drill choice
Take fins off & check HR
3 x 300 @ 5:00- 200 drill/swim by 25's, build the swim to FAST turn; then 100 kick choice, desc 1-3
Check HR, then everybody together...
5 rounds of:
2 x 50 swim free br3 or 4/2 @ :45- good rotation, steady head position- swim like a boss!
1 x 100 swim/kick by 50's in primary stroke @ 2:00- desc this 100 1-5; nothing sloppy here
No rest between sets, check HR after 5th set.
Primary stroke:
4 x 50 swim at 200 GP @ 1:10*
1 x 100 swim free br3 or 4/2 @ 1:10
50 drill @ 2:00
*interval gets :05 faster by round until you miss it, then next round @ :10 rest
Distance, 5 rounds-
Pick one pace & stick with it...
8 x 50 @ :15 rest swim at Goal Pace, except #4 is drill (even rounds go 4 x 100 swim at GP @ 1:45
1 x 450 pull with choice equipment as follows:
200 cruise, get time, put a good stroke on this & let it work for you
50 drill to hand touch
200 FAST, goal is within :05 of one half of 400 Goal Time- work the stroke
Check time & HR, then 50 "out&back" float
1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Get excited for your November meet & have a great day!
No comments:
Post a Comment