1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
9 x 50 @ 1:00- 1&2, drill/kick by 25's, #3 all kick desc 1-3
Check HR & rotate 1 spot
6 x 75 @ 1:30-
25 swim build to FAST TURN/BO, 25 choice drill or skulling, 25 swim FAST (15)/easy drill (10)
Rotate 1 spot after #3
Check HR after #6
Focus on 4 small FAST UDK's off every wall & FAST turns throughout...
4 sets of:
2 times through the kicking...
2 x 25 kick with boards- #1 all FAST @ :25, #2 is 15/10 @ :40
2 x 50 kick on back @ 1:00, #1 is easy/FAST/easy; #2 is FAST/easy/FAST
1 x 75 kick all out FAST for time with boards @ 1:30
After 2nd time through...
2 x 100 swim desc 1-2 @ 1:40- free the 1st round, NO FREE in 2nd round, IM in 3rd round and kick for the 4th round.
Stay hydrated today & wear your sunscreen, MASKS ON ALL THE WAY TO THE CAR. Remember, tomorrow morning is at the D, and then Sunday is a little later back here at CCf. Have a great day!
No comments:
Post a Comment