1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 x 200 @ 3:40-
1- 150 drill/swim by 25's, 50 kick on back (4 small FAST UDK's!)
2- 100 drill/swim by 25's, 100 kick- 50 wboards, 50 on back desc 1-2
3- 50 swim with FAST TURN, 150 kick- go w/boards, on back, w/boards by 50's & desc 1-3 to FAST
8 x 25 drill in primary stroke NO FREE @ :40
1:00 rest, check HR & rotate 1 spot
2 sets of:
3 x 50 kick @ :55, desc 1-3 to something juicy- odds with boards, #2 on back, desc 1-3
2 x 125 @ 2:15- 50 swim at 200 setup, 25 drill, 50 swim at 200 Goal Pace- change gears here!
3 x 75 swim/kick/swim free by 25's @ 1:15
2 x 125 swim @ 2:15- as above
1:00 rest after each set, check HR & rotate 1 spot
1st set in primary stroke, 2nd set is free
Wear your mask all the way to the car, do an excellent job with your HW tonight & with your drylands, and stay well hydrated. Have a great day!
No comments:
Post a Comment