1:00 rest
3 rounds:
1 x 125 @ 2:00- 50 drill/25 dolph kick UDK/50 drill
3 x 25 swim build/strong/fast @ :35/:30/:25 (by 25)
1 x 50 kick on back, halfway UDK off the turn, @ 1:20
Go free/no free/MRS by round
1:00 rest after 3rd round
5 rounds of:
25's are all partner kick...
4 x 25 kick w/boards @ :45
1 x 150 swim smooth & strong @ 1:50/2:00
:20 rest
2 x 75 kick @ 1:30- 50 fast/25 easy (#1), then all fast (#2)
1:00 rest after 2nd & 4th round; 5th round will be 12 x 50 kick best avg @ 1:00 instead of 75's
If there is time, finish up with...
25's w/fins - the usual, but "partner-style"
Warmdown a bit before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
No comments:
Post a Comment