1 x 600- 300/200/100
1:00 rest
Everybody together:
4 x 75 @ 1:15- 50 fist free drill br3, last 25 dolph kick on side
5 x 50 @ 1:00- choice drill no free/udk on stomach (only 1 breath) by 25's
4 x 125 @ 2:10- 25 ra2 la2 free drill/50 swim free fast turn/25 choice drill MRS (hand touch), last 25 is FAST UDK on stomach, go at least four lines under before your breath (only 1 breath)
5 x 50 swim/kick by 25's in MRS no free @ 1:00- swim is fast turn, kick is on back w/arms pointed up
1:00 rest, check HR
With fins:
9 x 25 fly pull/free kick drill @ :35, #4&6 are fast UDK on stomach @ :25
3 x 75 @ 1:20- 25 swim fly build to fast turn/25 kick free on back arms pointed up/25 kick under
6 x 25 choice fly drill @ :35
Check HR then take fins off
PW's group-
AMRAP:
4 x 25 kick on stomach no boards, 4 lines under @ :35
4 x 50 kick w/boards @ :55- fast easy by 25's, except #3 is swim free br3 or 4/2 @ 40
1 x 150 kick @ 3:00 as follows:
50 w/bds- get time
50 on back half udk
50 w/bds- faster than 1st 50
1 x 100 kick fast for time
1:00 rest between rounds, check HR
EC's group-
Talk a bit about body position, then 25's kicking w/shnorkel & boards
AMRAP:
3 @ :45/2 @ :35/1 @ :25
50 easy
1 @ :45/2 @ :35/3 @ :25
100 kick on back, 4 UDK's off each wall
Warmdown a bit before you get out. Do an excellent job in school today & make sure you've gone over your entries for the first meet. Have a great day!
No comments:
Post a Comment