1:00 rest
With shnorkels & boards:
12 x 50 in sets of 4-
1-2, ra2 la2 freestyle drill @ 1:00
3-4, kick breast/free by 25's @ 1:05, desc 1-2 to fast
Check HR after #12, then 1:00 rest
With shnorkels, 3 times through:
2 x 75 swim free @ 1:10- 50 long & strong, last 25 add kick
1 x 150 swim free- 75 long & strong/75 big kick; get time & desc 1-3
:30 rest after each round, check HR
3 times through:
2 x 75 @ 1:20- 25 dolph kick w/boards (build), 50 swim backstroke (tempo)
1 x 150 swim- 100 swim backstroke (tempo), 50 swim breaststroke (kick)- desc 1-3
:30 rest after each round, check HR
3 times through:
2 x 75 swim 25 breast/50 free br3 or 4/2 @ 1:15- kick drives you throughout
1 x 150 swim 50 breast/100 free- kick like it's the end of the 400 IM, get time & desc 1-3
:30 rest after each round, check HR
150 drill/choice by 25's, then...
150 RACE IM for time- 25 fly/50 back/50 breast/25 free
Warmdown a bit before you get out. Be sure to take everything with you when you leave & do an excellent job in school today. Tomorrow we'll do a RACE DAY here at CCF, then the meet this weekend (no workouts anywhere on Saturday or Sunday). Next week will be the same schedule as we've had this week. Have a great day!
No comments:
Post a Comment