1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill/drill by 25's
1:00 rest
With fins,
3 x 25 fly drill (fly pull with free kick in 1st 3 rounds, will change by round after that) @ :40
1 x 50 dolph kick on back with FAST TURN @ :50* (*gets :05 faster by round)
No rest between sets.
Take fins off if you miss the 50 interval (swim the set without fins after you miss)
Check HR after last round
2 x 300 @ :20 rest-
#1- fly pull free kick drill (25), choice kick easy/FAST on back (50)
#2- 25 swim fly, 50 choice- negative split
1:00 rest, check HR
Until you have to get out...
4 x 25's kick with boards as follows:
#1 @ :50, #2 @ :40, #3 @ :30, #4 @ :20- all FAST (odd rounds free, even rounds NO FREE KICK)
1* x 50 kick FAST on back, focus on UDK's & FAST BACKSTROKE TURN & BREAKOUT
*in even rounds, go 2 x 50 kick @ :10 rest.
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
No comments:
Post a Comment