1:00 rest
With fins:
4 x 75 @ 1:15- 50 breast pull dolph kick drill w/flip turns, 25 dolph kick on side under
8 x 25 breast pull free kick drill @ :35, 3/5/7 are fast UDK on stomach
1 x 150 - kick on back w/arms pointed towards ceiling/FAST UDK on stomach, by 25's
1:00 rest, take fins off
2 sets of:
8 x 25 kick w/boards, odds @ :35- 1/2 fast 1/2 easy; evens all fast @ :25
8 x 50 swim/kick by 25's @ :50, IM order by 50's, #4 & 8 are all swim free @ :35
1 x 75 kick fast for time, get time
1:00 rest between sets, check HR
MYSTERY SET
LONG SWIM-
3 times through:
300- desc 100's, 25 swim fly/75 swim back
150- swim/kick breast by 25's, desc 50's
50 kick fast free w/boards
Finish up with...
24 x 25 w/fins @ :40- the usual by rounds of 4
No comments:
Post a Comment