1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
2 sets of:
1 x 150 @ 3:00- drill/skulling by 25's
3 x 50 drill/kick (build kick) by 25's @ 1:00
1 x 150 @ 2:40- swim (build to FAST TURN)/kick by 25's
6 x 25- odds & evens as follows:
odds- swim at 200 setup, then :10 rest, then right into...
evens- swim FAST (15y)/drill (last 10y, all @ 1:10
1 x 150 neg split- 50 swim (FAST TURN/BO), 25 kick- can be with boards
:30 rest between sets, check HR
1st set free, 2nd set NO FREE
After 3nd set, 1:00 rest, then...
24 x 50 kick in sets of 4 as follows:
1-2 @ :55, kick on back desc
3-4 @ :45, kick with boards FAST
5-6 @ :55, kick with boards desc
7-8 @ :45, kick on back FAST
Check HR, then 1:00 rest
DISTANCE-
3 sets of, all @ :20 rest:
1 x 350 swim free, get time
1 x 375 swim free- as fast or faster than 350
1 x 400 swim free- as fast or faster than 375
No extra rest between sets; 1st set swim free, 2nd set pull free with shnorkel & choice equip; 3rd set choice (pull or swim)
SENIORS/Jr. GOLD-
Until 8a or 8:30a...
3 x 100 @ 1:40, 75 swim (desc 1-3, the 75 on the 3rd 100 is FAST), 25 drill
6 x 25 swim RACE @ :35- go side by side for these 25's, fastest group goes 2nd, :04 behind the first group- try to catch the first group
Warmdown a bit before you get out. Remember, tomorrow morning is a "split schedule" day, so be sure you know where & when to go to workout. Sr. Gold, hustle over to IHOP for b'fast. Have a great day!
No comments:
Post a Comment