1:00 rest
Swimdown from the meet
8 x 75 @ 1:20
1-4, drill/kick/drill by 25's
5-8, kick/drill/kick by 25's
Check HR, then 1:00 rest
All @ 2:00 rest...
"20/12/8"
20 minute swim (300 free/100 choice)
12 minute pull (w/shnorkel)
8 minute kick (100 on back/50 wboards)
2:00 rest between each, check HR each time
If there is time...
25's partner kick @ :45- 2 free kick, 2 NO FREE kick
Talk about the meet before you go ("Best/least-best/differently or better")
DISTANCE- after the 8 x 75, get into...
All @ :15 rest-
1 x 350- 200 swim long & strong free/150 IM (50 of each)- get time for IM
1 x 450- 300 swim long & strong free/150 IM swim, faster
1 x 550- 400 swim L&S free/150 swim IM, faster
1 x 450- as above, IM is faster
1 x 350- as above, IM is fastest of the day\Check HR, then finish up with...
24 x 100 in sets of 6:
1-2, swim free, strong & even @ 1:25
3- swim/kick by 50's NO FREE @ 1:40
4- swim free strong & even @ 1:15
5- swim/kick as above @ 1:40
6- swim free make interval @ 1:05
Check HR after each round of 6, no more than 1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today, get excited for a big week. Have a great day!
No comments:
Post a Comment