1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling, by 25's
1:00 rest
12 x 100 in odds & evens-
odds- 50 drill, 50 kick on back, focus on 4 FAST UDK's off the turns, @ 2:00
evens- swim/drill/swim/kick by 25's- build swim to FAST TURN/BO, all @ 1:45
Check HR, then 1:00 rest
With fins, 6 rounds of:
2 x 25 drill @ :40
2 x out & backs @ :30 (on stomach/fwd ss @ midpool/on back)
1 x 25 swim all FAST @ :20
No rest between sets, except :30 rest after 4th set to TAKE OFF FINS FOR THE LAST 2 ROUNDS
18 x 100 as follows
1 x 100 @ 2:00- 25 kick build, 50 swim neg split, :10 rest, 25 kick FAST
1 x 100 @ 1:30- swim free br3 with BIG NEGATIVE SPLIT
1 x 100 kick FAST for time @ 2:00- different from round to round (broken, on back, with boards, IM, etc..)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
No comments:
Post a Comment