1:00 rest
5 x 150 @ 2:40- 50 drill, 25 kick on back build (2x); except, #3&5 are 50 swim, 25 kick @ 2:20
Check HR, get fins
With fins:
24 x 25 in sets of 6 (4x)-
1-2, fly pull free kick @ :40
#3- swim fly build @ :20
4-5, choice drill (same drill) @ :40
#6- FAST UDK @ :20 (on stomach)
Check HR after #24, then take fins off, then get right into...
12 x 50 @ :55-
odds- swim free br3, long & strong
evens- swim NO FREE, fast turn & breakout
1:00 rest, check HR again
SPEED SET-
16 x 50 @ 2:00- go 20y swim FAST/30y drill (#1), then 30/20 (2), all FAST (3) & all drill (4)
Change strokes after 2 rounds of 4
DISTANCE-
6 x 250 @ :20 rest as follows:
odds- cruise br3
evens- choice pull or swim (with shnorkel), desc 1-3 to what you can
Check HR
Everybody finish up with:
(Your choice)
the usual (swim) with fins
the usual (kick), NO FINS
Warmdown a bit before you get out, get excited to race this weekend! Make sure you know about any schedule changes & positive check-in deadlines for the weekend. Regular schedule next week through Wednesday. Bring some schoolwork to the meet this weekend so you're not too far behind heading into the Thanksgiving holiday. Have a great day!
No comments:
Post a Comment