1:00 rest
After your warmup (approx 20-25 mins), get into the following:
4 x 50 @ :10 rest- 25 ra2 la2 free drill, 25 easy skulling- don't rush the skulling
Think about bodyline & head position here:
1 x 100- 50 swim free br3 or 4/2, then 50 kick on back- get time if possible
Check HR, then...
4 x 25 kick w/boards @ :15 rest- go half free kick/fwd ss/half dolph kick MAX EFFORT
Check HR again, then 1:00 rest
4 x 50 @ :10 rest- swim dps free br3, then 2nd 25 is fist free drill br3- count strokes on both 25's
Again, think about bodyline & head position, and watch your hands out front- pull back not down
2 x 100 @ :15 rest- 50 swim free br3 or 4/2, then 50 kick on back, get time & desc 1-2
Check HR, then...
6 x 25 kick w/boards @ :15 rest- go half dolph kick/reverse ss/half free kick MAX EFFORT
Check HR again, then 1:00 rest
4 x 50 @ :10 rest- choice free drill/kick free on back by 25's- hold your bodyline & rotate hips
Put it all together here on the 100's: head position/bodyline/rotate hips/steady kick...
3 x 100 @ :15 rest, swim free br3 or 4/2 (pick one & stick with it), desc 1-3 while holding stroke
Check HR, then...
8 x 25 kick w/boards-
odds, 1/2 fast 1/2 easy @ :20 rest
evens- all max effort @ :10 rest
Check HR again
Warmdown a bit before you get out. Wear your sunscreen today & stay hydrated. Make sure you've started any "summer assignments" for school and start thinking about your SCY goals for next year. Have a great day!
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