1:00 rest
3 sets of:
2 x 75 @ 1:20- 25 fly pull w/free kick (4 UDK's!), 50 drill primary stroke (NO FREE)
1 x 100 @ 1:40- swim/kick on back by 50's (same stroke as 75's), desc 1-3
1 x 100 @ 1:20- 25 swim fly build to FAST TURN, 75 swim free br3
2 x 75 @ 1:20- 25 kick free w/boards, 50 swim back/breast by 25's, desc 1-2 to JUICY!
Check HR after each set, then everybody start the next set together.
After 3rd set, get HR, then get right into...
1 x 150 drill/kick by 25's (focus on UDK's & feel water on hands & forearms)
1 x 50 choice skulling
1:00 rest, check HR again
1 x 100 kick all out FAST for time with boards, in 2 heats- this needs to be FAST!
Make sure you get your time
5 rounds of 4 x 200 as follows:
2 x 200 @ 4:00 (have your time from the 100 kick above, figure 50 avg)-
1 x 50 kick FAST with boards (target avg 50 time from 100 above)/25 easy kick, all @ 1:30
1 x 50 kick FAST with boards (as above)/25 easy kick, all @ 1:30
1 x 50 kick FAST on back- focus on 4 UDK's off each wall, be FASTER than avg 50 time from 100
#3- BROKEN kick with boards: 75/50 on back/75, all @ :15 rest, @ 4:30
#4- swim (150 swim (build)/drill, then 50 swim FAST; then 100/100; then 50/150; then 200 straight, then...???)
With shnorkels & choice equipment until you have to get out, finish up with...
3 x 50 pull free @ :50, desc 1-3
1 x 100 swim free FAST (still with shnorkel!) @ 1:30
No extra rest between sets.
Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow (Sr's, PM today with drylands). It's nice to be back on deck with everybody, have a great day!
No comments:
Post a Comment