1:00 rest
With shnorkels & buoys, 2 sets of:
4 x 50 ra2 la2 free drill @ 1:05- don't rush the drill: head still/roll hips/full extension
6 x 25 kick @ :40, hold buoy out front/head in line with spine/feel hips rotate-
go odds build kick/evens are fast kick 15m then small steady kick for 10m
1 x 150 pull free, desc 50's- think about head position/body line/hip rotation, @ 2:30
Drop the buoy...(drop buoy & shnorkel in round 2)
1 x 150 swim free (75/75), think about body line/hip rotation- don't "square off" w/kick
Get time/check HR
After 2nd round...
1 x 150- go drill/skulling by 25's
1:00 rest
4 x 75 @ 1:15, 25 swim free build (same good stroke from 1st set), 50 drill no free
2 x 75 swim free br3 or 4/2 @ :55 (#1) and 1:10 (#2), get times & desc 1-2
4 x 75 @ 1:15, 25 swim free build (same good stroke), 50 drill/swim (same) no free
2 x 75 swim free br3 or 4/2 @ :50/1:10, get times & desc 1-2
4 x 75 @ 1:15- go 50 swim no free (same as above) build/giddyup, then 25 free max kick
2 x 75 swim free br3 or 4/2 @ :45/1:10, get times & desc 1-2
Check HR, then 50 easy
1:00 rest
1 x 450 pull free w/shnorkel & choice equip, desc 150's 1-3 to what you can
Check HR, then 1:00 rest
15 x 100 odds & evens as follows:
odds, swim IM @ 1:45 (last 25 is free kick on back) get time desc 1-8 to giddyup, yo!
evens- swim strong & even free br3 or 4/2 @ 1:25, nothing sloppy here
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you all over for workout. Tomorrow afternoon back here at Cornell again then Friday/Saturday at South Fayette. Have a great day!
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