1:00 rest
2 sets of:
6 x 25 @ :40- odds, choice breast drill, evens are fish dolph kick drill (halfway UDK!)
4 x "out&backs" all UDK @ :45, forward ss at midpool
5 x 37.5 kicks all out FAST @ 1:15- 25 is with boards, 12.5 is FAST UDK
2 mins VDK- arms dry throughout- go easy/FAST by :15 increments
5 x 37.5 swims all with big kick & ROCKET FAST turns
2 mins VDK- as above
4 x UDK turns @ 1:00- from midpool
1:00 rest between sets, check HR
1st 25 is always kick....
12 x 125 as follows (will adjust intervals by groups)
1-4, 25 kick 100 swim free br3 @ 1:45 desc 1-4
5-8, 25 kick 100 swim IM @ 1:55, desc 1-4
9-12, 25 kick 100 swim primary stroke (25 build, 25 drill to hand touch, 50 swim FAST) @ 2:00, desc 1-4
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
No comments:
Post a Comment