1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on 4 UDK's)
1:00 rest
8 x 75 @ 1:15-
odds- 50 fist free br3, 25 br kick on back
evens- 25 choice free drill, 50 drill in primary stroke
16 x 25 in sets of 4-
1&2 @ :35, kick on back, 4 FAST UDK's, then kick FAST to 20y, then easy kick
#3- drill choice @ :35
#4- swim at 200 setup @ :20, same stroke as 25 drill on #3
Check HR after #16, then...
1 x 450- 100 swim/50 kick, all same stroke, desc 150's 1-3 to what you can (kick can be on back or with boards, but same stroke as the 100 swim)
1:00 rest, check HR
12 x 100 as follows:
odds- swim IM @ 1:30 (@ 1:40 if needed, but hustle to make 1:30)
evens- all kick @ 1:40, desc 1-6 to something JUICY (if struggling with 1:40, go last 25 swim free)
Check HR, then...
6* rounds of:
2 x 150 swim free br3 (or back) desc 1-2 @ 2:10 (@ 2:15 if needed, @ 2:00 if possible); in even rounds, go 100 swim IM, 50 kick on back @ 2:10 (again, @ 2:15 if needed, @ 2:00 if possible)
6 x 25 kick with boards-
odds FAST @ :20
evens 15y FAST/10y easy @ :40
2 x 50 drill @ 1:00- not sloppy here, just "get your mind right" for the next round
*3rd & 5th rounds, 25's kick can be on back- but focus on 4 FAST UDK's off each wall
Check HR after 3rd & 5th rounds
Warmdown a bit before you get out. Do an excellent job with your HW this weekend (and with drylands today!), get excited for our March meets. Regular schedule resumes on Monday, February 24. Have a great day!
No comments:
Post a Comment