1:00 rest
With pull buoys & shnorkels:
6 x 75 @ 1:20- 50 fist free drill, 25 kick free on stomach (hold buoy in front)
Check HR, take off equipment, thrn...
With fins:
16 x 25 in sets of 4:
1-3 @ :45- 1/2 udk, 1/2 choice
#4- choice drill @ :30 in MRS, no free
Check HR after #16, then take fins off & get right into...
150 drill/kick by 25's, your choice
1:00 rest
Two groups today:
*Swimdown from the meet-
Get into the 20/12/10 @ 2:00 rest; hop out one at a time for your "best/least-best/differently or better" talk
**Everybody else-
Back to some kicking...
4 rounds of:
6 x 25 partner kick @ :45- middle 2 x 25 on back, others w/bds; these are fast
1 x 100 strong & even free br3 or 4/2 @ 1:30
1 x 75 kick fast for time- get time & check HR, then...
25 easy back to the starting end
:30 rest between rounds
Finish up with...
3 x 100 kick best average @ 3:00-can be with boards but all the same kick
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race in St. Pete's at the end of the month. Have a great day!
No comments:
Post a Comment