1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
6 x 50 @ 1:00- odds drill/kick by 25's (4 FAST UDK's); evens kick/drill by 25's (still 4 FAST UDK's)
6 x 75 @ 1:30- 25 easy choice skulling, 50 drill in primary stroke (on 3/6, go swim w/FAST TURN/BO)
3 x 200 @ :10 rest- 50 kick on back/25 choice/50 kick with boards/25 choice/50 kick on back- FAST TURNS/BO's on 50's kick on back; go easy/FAST for 50 kick with boards
1:00 rest, check HR
5 sets of:
7 x 25 kick- odds are 15/10 @ :35, evens are all FAST @ :20 (#5&6 on back)
1 x 75 kick FAST for time with boards @ 1:30
3 x "out & backs" all UDK (forward ss at 15y)- 1 @ :40, 1 @ :30, 1 @ :20
1 x 150 swim desc 1-2 free, 3-5 choice NO FREE to something JUICY!
:30 rest
1 x 150 BROKEN 150 kick with boards (different by round, start with 3 x 50 @ :10 rest)
Check HR after each round
With shnorkels & choice equipment (only one round of 3 can be pull)...
3 x 350 free desc 1-3 @ 5:30
3 x 250 free desc 1-3 @ 4:00
3 x 150 kick with boards desc 1-3 @ 3:00
With fins, finish up with:
24 x 25 @ :40- the usual in sets of 4 (free in odd rounds of 4, NO FREE in even rounds of 4)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our March meets. Have a great day!
No comments:
Post a Comment