1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/drill/swim/skulling by 25's
1:00 rest
3 sets of:
3 x 50 6ks back drill @ 1:00- focus on steady head position & full hip rotation
1 x 100 swim/kick backstroke @ 1:50, get time & desc 1-3
Check HR after 3rd set, then continue right into:
9 x 75 swim as follows:
1-3, 25 fly, 50 back @ 1:15
4-6, 50 back, 25 breast @ 1:15
7-9, all swim back desc 1-3 @ 1:20
1:00 rest, check HR
1:00 rest
3 sets of:
3 x 50 6ks back drill @ 1:00- focus on steady head position & full hip rotation
1 x 100 swim/kick backstroke @ 1:50, get time & desc 1-3
Check HR after 3rd set, then continue right into:
9 x 75 swim as follows:
1-3, 25 fly, 50 back @ 1:15
4-6, 50 back, 25 breast @ 1:15
7-9, all swim back desc 1-3 @ 1:20
1:00 rest, check HR
CM- go straight to the Long Swim (skip the 16 x 100 kicking)
IL- do the next set (16 x 100 kicking) and then skip the Long Swim
16 x 100 kick as follows, in sets of 4 (focus on UDK's throughout):
1-all kick free neg split on back @ 2:00- should be under 1:25, under 1:30 or it doesn't count
2- kick choice with boards FAST for time @ 1:40
3- kick on back 50 free, 50 choice @ 1:40- should be under 1:30 to give you some rest...
4- swim/kick with boards by 50's in primary stroke FAST @ 2:00
No rest between sets of 4, check HR when you can
LONG SWIM-
5 times through:
150 swim neg split backstroke
50 kick FAST IM transition with boards- this is always FAST
50 kick choice on back- UDK past flags, 2nd 25 is FAST
150 swim freestyle, descend the 3 x 50 to at least 500 pace (200 pace would be better)
Check HR after
With fins, until 6:00 p.m.,
75's breast pull with dolphin kick ( and FLIP TURNS)- go 3 @ 1:10, 3 desc @ 1:30
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Get excited for the meet this weekend & have a great day!
16 x 100 kick as follows, in sets of 4 (focus on UDK's throughout):
1-all kick free neg split on back @ 2:00- should be under 1:25, under 1:30 or it doesn't count
2- kick choice with boards FAST for time @ 1:40
3- kick on back 50 free, 50 choice @ 1:40- should be under 1:30 to give you some rest...
4- swim/kick with boards by 50's in primary stroke FAST @ 2:00
No rest between sets of 4, check HR when you can
LONG SWIM-
5 times through:
150 swim neg split backstroke
50 kick FAST IM transition with boards- this is always FAST
50 kick choice on back- UDK past flags, 2nd 25 is FAST
150 swim freestyle, descend the 3 x 50 to at least 500 pace (200 pace would be better)
Check HR after
With fins, until 6:00 p.m.,
75's breast pull with dolphin kick ( and FLIP TURNS)- go 3 @ 1:10, 3 desc @ 1:30
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Get excited for the meet this weekend & have a great day!
