1:00 rest
8* x 75 @ 1:20- 50 ra2 la2 free drill, 25 dolph kick w/bds (*last 2 x 75's, drill is your choice)
9 x 50 @ :55-
1-2, swim/drill by 25's, build swim to fast turn (same stroke for both 50's, can change from rd to rd)
#3- kick fast for time w/boards, same kick as 1st 2 x 50
Check HR, then put fins on;
Talk about fly breakouts:
- small range for the udk's
- don't "look up" before breaking out
- no breath on the first stroke
With fins,
12 x 25 @ :40-
1-3, fly pull free kick drill
#4- swim fast fly
Check HR after #12, then fins off
150 drill/skulling by25's
1:00 rest
4 rounds of:
75 @ 1:15- 25 swim fly, 50 swim strong & even free br3 or 4/2
75 @ 1:15- 25 swim fly, 25 swim back, 25 swim free
75 swim IM @ 1:15- get time
50 swim free br3 or 4/2 @ :45- smooth & long on the way, add a BIG FAT KICK on 2nd 25
75 swim IM faster than #3 @ 1:30- get time & check HR
No extra rest between rounds
With fins, finish up with...
6 x 125 swim @ 1:50-
25 swim fast fly (focus on the good breakouts we talked about in the warmup)
100 swim backstroke- descend this 100 back 1-3 to max effort
Check HR after #3 & 6, take fins off after #6
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow morning. Have a great day!
No comments:
Post a Comment