1 x 400- 200 swim freestyle/200 reverse IM drill
1:00 rest
12 x 25 @ :40 in sets of 3's as follows:
1-2, fly pull free kick drill
#3- small FAST UDK on your stomach as far as you can go, then choice fly drill to the end
Check HR & rotate 1 spot...
15 x 50 in sets of 5 as follows:
1-2, swim/kick fly by 25's @ 1:00, desc 1-2
#3- swim free br3 @ :45
#4- swim fly/back by 25's @ 1:00 (focus on tempo for the backstroke)
#5- 2 x out & backs @ :45, all UDK, all FAST
Check HR after every 5 x 50 & then rotate 1 spot
Incredibly, during the 15 x 50's we saw lightning and had to cut our workout short...so I'm going to keep the set of 100's I had planned under wraps for another day!
No comments:
Post a Comment