some summer fun!
Practice 1 – 3,100 yards500 swim
10 x 2-turn 50s (from the center)
10 x 50 stroke kick on :55 – not all freestyle!
5 x 200 IM/free by 25 3:05 (On the free legs, do a powerful, fast flip turn without the wall every five strokes, then keep going the same way you were before)
100 easy
6 deep water kick sets (30 sec both, 15 sec no hands, 10 sec streamlined) 35 sec. rest
200 cool down
Practice 2 - 3,175 yards
600 swim – every 4th length drill
10 x 50 kick on :55
15 x 125 (50 free – 50 best besides free – 25 free) no stopping between sets of 5
5 x 125 on 1:50
5 x 125 on 1:45
5 x 125 on 1:40
200 cool down
Practice 3 – 5,400 yards
10 x 100 choice on 1:40
10 x deep water kick sets (30 sec both, 15 sec no hands, 10 sec streamlined, 10 x wall push ups – alternate front one time, back the next) 20 sec. rest
2 x ( 300 free at 60% on 4:05/4:00
2 x 150 bbf on 2:30/2:25 (50 swim, 50 drill, 50 swim)
4 x 75 (25 bbf - 25 free - 25 bbf) on 1:15/1:10
12 x 25 drill choice on :40
25 pike ups and then start the set again, five seconds faster, except the drills)
100 easy
8 x 75 stroke kick (25 easy, 25 sprint, 25 easy) 1:20
Do these continuously between sets of 50 – no break between
5 x 50 free on :50
4 x 50 free on :45
3 x 50 free on :40
200 cool down
posted by Jenny @ 7:20 AM
0 Comments:
Post a Comment
<< Home