1:00 rest
With fins, 2 sets of:
6 x 50 @ 1:00*- UDK fish drill/kick on back arms toward ceiling by 25's (@ :50 in 2nd set)
9 x 25 @ :40* 2 drill (1st 25 is fly pull free kick, 2nd 25 choice); 3rd 25 kick UDK @ :20
No rest between sets, check HR after 2nd set then take fins off
Everybody together...
12 x 75 (2 sets of 6)-
1-3, 25 swim fly, 50 kick @ 1:20 desc 1-3
4-6, 25 swim fly, 50 choice @ 1:10 desc 1-3
7-12, same as above, except 3 @ 1:10 and 3 @ 1:00
Check HR after #12, then 1:00 rest
LONG SWIM-
6 times through:
100 swim/kick choice by 50's- kick is on back
100 swim IM- desc 1-2's
100 swim/kick primary stroke NO FREE (kick is with boards)
Check HR after 6th set
Until 7a, finish up with-
3 x 150 pull with shnorkel & c-equip desc @ 2:20
6 x 100 swim at freestyle GP @ 1:40 (will go 50's @ :10 rest in 2nd set)
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