1:00 rest
Great job yesterday! Keep it up...
Quick talk about butterfly...
2 rounds of (1st set w/fins, 2nd set NO fins):
4 x 25 @ :40, udk either on stomach or side, biggest range possible
4 x 25 @ :30, fast udk on stomach, smallest range possible
4 x 25 fly pull free kick drill @ :40-
*exhale through your nose when your face is in the water
*lift chin to breathe at the front of the stroke
*firm hands all the way out the back
4 x 50 @ 1:10- go swim fly build/afaycg udk by 25's (only one breath!)
*fast vertical dolphin kick at the wall after each 50, be streamlined!
Check HR after 1st rd, then fins off/150 easy choice-skulling by 25's
Check HR after 2nd rd, then 50 easy
1:00 rest
3 x 25 swim fly build @ :30
1 x 50 swim fly/free @ :50
3 x 25 swim fly build @ :35
2 x 50 swim fly/free @ :45
3 x 25 swim fly build @ :40
3 x 50 swim fly/free @ :40
Check HR, then 75 easy drill/choice/drill by 25's
1:00 rest
2 rounds of:
4 x 50 drill/choice by 25's in 4th best stroke NO FREE @ 1:05
2 x 25 swim smooth & long @ :35 (4th best stroke, same as 50's drill/choice above)
2 x 25 swim build @ :35 (same)
2 x 25 swim giddyup @ :35 (same)
Check HR after each round, then out/back easy
1:00 rest
LONG SWIM-
This is straight through/nonstop/continuous/uninterrupted...
3 times through:
25 swim fly build
75 smooth kick on back (think bodyline/hip rotation)
25 swim fly build
75 swim backstroke, focus on tempo of the stroke (NOT driving w/kick)
25 swim fly build
75 swim in 4th best stroke (go smooth/build/giddyup by 25's)
Hand touch/check clock, then right into...
1 x 150 swim free br3 or 4/2- go 75 smooth/75 add kick & change gears; get time, desc 1-3
Check HR after each 150 free (sip water if you'd like) but then get right into the next round
Finish up with...
Partner kick 50's @ 1:30, or...
"Sort-of" goal talks (one at a time)
Partner kick 50's as follows:
Go 2 at a time & race your partner
1st 25, go halway fast dolph kick/fwd ss/sprint choice to the far wall
2nd 25, go halfway fast udk on stomach/fwd ss/grab board fast breast kick to the wall
Switch up your partner whenever somebody gets out for a goal talk
"Sort-of" goal talks-
Nothing official yet because I didn't tell you I wanted to do this today (good opportunity today)
*School goals (GPA, certain class goals, maybe a review course for SAT or college course, etc...)
*Swimming goals- for both your best event/IM event/one distance event/ and 4th best stroke
*Personal goals outside of the pool: learn to cook, get my license, volunteer at the holidays, etc...
PLEASE NOTE:
At some point when we have the whole group together I want to discuss our goals as a team.
Warmdown a bit before you get out. Do an excellent job with your HW tonight, be sure to thank your parents for driving you to workout today- and let's be quick in the locker rooms please. Tomorrow and Saturday are at South Fayette. Have a great day!
No comments:
Post a Comment