1:00 rest
With fins, 2 sets of:
3 x 75 @ 1:20- 50 2 dolph kicks 1 breast pull w/flip turns, last 25 kick free on back w/arms toward ceiling
1 x 125 @ 2:10- 25 FAST UDK on stomach, then last 100 drill/swim by 25's in primary stroke NO FREE
No rest between sets, check HR after 2nd set, then 1:00 rest
After 1:00 rest, continue into...(still with fins):
24 x 25 in sets of 6:
1-2 @ :35, fly pull free kick drill
#3- swim fly build to FAST @ :20
4-5, choice drill in primary stroke @ :35, NO FREE
#6- small FAST UDK on stomach @ :20
No rest between sets of 6, check HR after #24, then take fins off...
1 x 250- odd 50's swim/drill by 25's, build to FAST TURN; even 50's choice kick
1:00 rest, check HR again
4 sets of:
3 x 50 @ :55- swim free/NO FREE by 25's
2 x 75 @ 1:10 swim IM (NO FREE) desc 1-2 to what you can
3 x 50 @ 1:10 swim primary stroke NO FREE desc 1-3 to all out FAST
2 x 75 @ :55 swim free br3, long & strong, make interval
1:00 rest after 1st & 3rd set, check HR
After 4th set, get water, then...
LONG SWIM-
1 x 1500 as follows (in 2 parts):
1st part is IM, 4x through-
swim 25 fly/50 back/75 breast (swim-drill-swim, desc 25's swim)
kick 100 ez/FAST by 25's, last 25 is FAST UDK on stomach
2nd part is free-
500 pull w/shnorkel & choice equip, desc 100's 1-5 to what you can
Check HR when you finish.
Warmdown a bit before you get out. Do an excellent job in school today, and with your DRYLANDS!
Regular schedule for the rest of the week, have a great day!
No comments:
Post a Comment