1:00 rest
4 x 50 @ 1:00- ra2 la2 freestyle drill, head still/long stroke/BIG KICK
4 x 125 @ 2:00- 50 swim free FAST TURN, 75 drill/swim/drill backstroke; 1st drill is 6ks, last 25 drill is choice back drill
Check HR/get fins
With fins:
8 x 25 fly pull free kick @ :35, #'s 3/6 are FAST UDK on stomach @ :25
4 x 50 swim/kick fly by 25's @ :55, desc 1-4/FAST TURN/UDK's to 10y
Take off fins
2 rounds of:
5 x 50 swim free br3 @ :50, except 2/4 @ :40, desc odd 50's 1-3
3 x 100 swim free br3 @ 1:25 (1:35), except 1st 25 is swim fly
4 x 75 swim backstroke @ 1:10 (1:20)
3 x 100 swim free br3 @ 1:20 (1:30), except 1st 25 swim fly @ #1 & 3
6 x 50 swim backstroke @ :50 (:55), except 3 & 5 are swim back/breast by 25's (go @ :45 in rd2)
3 x 100 swim free br3 @ 1:15 (1:20), swim 1st 25 fly @ #1
Check HR, then 1:00 rest after 1st round
If there is time, finish up with 20 x 25 @ :40 (w/fins), "the usual."
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our first meet next weekend. Have a great day!
No comments:
Post a Comment