1 x 300- swim freestyle/reverse IM drill/kick on back, by 100's
1:00 rest
3 x 50 @ 1:00- drill/kick by 25's, 4 FAST UDK's off each wall
3 x 50 @ 1:00- drill/swim by 25's, 4 FAST UDK's off the wall
3 x 50 swim/kick by 25's build to a FAST turn, all @ 1:00
1:00 rest, check HR
2 sets of:
2 x 75 @ 1:30- kick/drill/kick by 25's, kick is FAST
3 x 100 @ 2:00-
25 swim build to RACE PACE TURN
50 kick FAST, focus on turn & 4 UDK's
25 catchup free with OVERKICK
6 x 25 kick as follows:
odds- all FAST @ :40
evens- 15 FAST/10 easy @ :30
1 x 150 swim- 50 @ 200 setup, 25 build, 75 STRONG- bring the legs in, neg split
Check HR & 1 min rest between sets.
Warmdown a bit before you get out, be sure to wear your mask ALL THE WAY TO THE CAR. Wear your sunscreen today & do an excellent job with your drylands. Have a great day!
No comments:
Post a Comment