1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling/drill/drill/kick by 25's
1:00 rest
With fins, 3 rounds of:
3 x 25 sit & spin backstroke drill @ :40
2 x 50 UDK/choice drill by 25's @ :50
No rest between sets. Check HR after 3rd set, then...
25 easy choice, take fins off, then...
2 x 300 @ :20 rest- 25 drill, 50 swim build to FAST TURN/BO (then dps); this 50 is at 200 GP in 2nd 300; last 25 is kick
1:00 rest, check HR again
3 sets of (4 rounds for Distance):
4 x 75 swim IM desc @ 1:10*, except #3 is swim 100 free br3 @ 1:10*
1 x 150 swim free br3 @ 1:40*+
*Jr.G & some Seniors @ 1:15 & 1:50
+bonus for anybody who adds 1 x 150 by round
1:00 rest after 1st set, check HR; 2nd & 3rd sets straight through
Distance- 4 rounds of:
6 x 75 @ 1:10 as written, except 3rd & 5th are 100 free @ 1:10, smooth & strong; others are IM desc
1 x 150 swim free after 1st set; 350 after 2nd set; 550 after 3rd set & 750 after 4th set
Check HR & 1:00 rest between rounds.
Finish with...
4 x 25 choice drill @ :40
4 x 50 swim at 200 GP @ 1:00 (every 3rd round @ :10 rest)
Jr.G- go half pool sprints at 6:50a from a dive
Seniors- go 24 x 25 @ :40 with fins @ 7:10a ("the usual")
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
No comments:
Post a Comment