1:00 rest
2 x 150 @ 2:30- drill/kick/drill by 50's- kick is on back, 4 UDK's off each wall
4 x 75 @ 1:10- 50 fist free drill br3, 25 UDK on stomach
2 x 200 @ 3:15- 50 kick wbds, 100 IM drill, 50 kick wbds faster
Check HR, :30 rest
18 x 50 in sets of 6:
1-3, all swim 25 IM order/25 free @ :50*/:55 (*gets :05 faster by round)
4-5, all kick w/boards @ :50/:55 (3rd rd @ :45/:50)
#6- all swim free br3 @ :35/:40
:30 rest after each round, check HR
3 times through:
3 x 100 swim @ 1:30/1:40- 1st & 4th 25's are MRS no free
1 x 125 swim free @ 1:30/1:40
3 x 100 swim IM @ 1:30/1:40- focus on turns, UDK's
1 x 125 swim free @ 1:30/1:40
3 x 100 swim in MRS, 3rd 25 is kick on back @ 1:30/1:40
1 x 250 swim free, get time & desc round to round
1:00 rest after each round, check HR
If there is time, finish up with...
Partner kick 25's w/bds; go 4 @ :45/:35/:25, then 1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our March meets. Have a great day!
No comments:
Post a Comment