1 x 600- 300/200/100
1:00 rest
5 x 50 @ 1:00- odds drill/kick, evens all kick on back neg split
7 x 100-
odds, 25 ra2 la2 free drill (BIG KICK), last 75 drill/kick/drill in primary stroke NO FREE @ 1:45
evens, 25 kick FAST, 50 swim primary neg split, 25 kick FAST @ 1:35 (kick w/boards)
16 x 50 swim-
2- free neg split @ :45/:35
2- swim/kick desc in primary stroke @ :55
Check HR
DISTANCE-
2 sets of:
3 x 550 swim or pull desc 1-3 @ :20 rest
1 x 800 swim, get time (2nd set is 850 swim, faster than 800
1:00 rest between sets.
SrG- as many rounds as possible
3 x 100 swim free (smart & fast) @ 1:10
3 x 25 from a dive- pick a time or skill to work on
JrG- LONG SWIM-
5 times through:
150 IM swim (NO FREE), 50 of each stroke, neg split each 50
25 kick FAST on back (add 1 x 25 each round, up to 75, then back down)
75 swim free at 200 setup/drill/FAST by 25's
Check HR after 5th round, get fins & rotate
No comments:
Post a Comment