practice makes perfect!
Here are some more practices for those of you working out on your own. I hope the rest of you are enjoying your clubs!Lots of love,
Jenny
Practice 1
600 swim
10 x 50 kick on 1:00
500/1100
4 x 300 swim with paddles and fins on 3:45, 4:05, 4:15, 4:20, 4:35
1200/2300
100 easy
6 x 225 100 best stroke-50third best stroke-50worst stroke- 25 second best stroke
(if you feel your strokes starting to break down, switch to drill or freestyle)
on 2:55, 3:05, 3:15, 3:25, 3:30, 3:45
1350/3750
100 easy
10 x deep water kick sets on 1:15 (15 sec. legs and hands, 10 seconds hands out, 5 sec. streamline)
do 5 deep water push ups between each kick set
250/4100
8 x race 50s (sprint down, easy back) on 1:30
400/4500
200 cool down
4700
Practice 2
500s-400IM-300snorkel-200k-100s
1500
Ladder
25 – underwater on 1:00
50 – head lead kicking on 1:20
75 – drill on 1:20, 1:30
100 – work the turns (don’t glide into the wall and really work on getting a strong push off. Don’t break the surface until after the flags and NO BREATH on the first stroke) on 1:15, 1:25, 1:35, 1:40, 1:55
125 – stroke (75 swim, 25 kick, 25 drill) 1:25, 1:35. 1:45, 1:55, 2:05
150 – build on 2:05, 2:10, 2:20, 2:30
175 – cycle burst 3 on 2:15, 2:20, 2:25, 2:30, 2:45
200 – IM on 2:45, 2:55, 3:10, 3:15, 3:25, 3:35
Take a minute rest and then go back down
1800/3300
100 easy
10 x 75 kick underwater on 1:40
750/4150
2 x (4 x 50 200 pace on 2:00 100 easy)
or 8 x 50 400 IM pace on 2:00
or 10 x 50 500 pace with 20 sec R.I.
/4550
200 cool down
/4750
posted by Jenny @ 8:34 AM
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