Monday Dec 24
| Warm Up | S/K/P 200 3x100 drill choice |
| Swim | 2x200 R :20 ^ speed on 3rd 50 |
| Swim | 8x50 @ :45, 1min |
| Kick | 4x50 R :20 alt Free & Choice |
| Swim | 8x75 @ 1min, 1:15 w/ 3rd sprint |
| Kick | 4x50 R :20 alt Free & Choice |
| Swim | 4x125 @ 1:45, 2:00 |
Wed Dec 26
| Warm Up | 300 S/ 200 K/ 400 P |
| Swim | 2x100 R:20 |
| Drill | 1x100 arm/hip (6 kick switch) |
| Drill | 1x100 2-2-2 |
| Drill | 1x100 OverKick |
| Sprint | 5x50 @ 50 w/ 6 beat kick |
| Swim | 4x250 R :20 w/ 6 beat kick |
| Swim | 4x200 @ 2:30, 2:45 w/ 6 beat kick |
| Drill | 1x100 OverKick |
| Drill | 1x100 arm/hip |
| Drill | 1x100 2-2-2 |
| Swim | 5x150 R :15 w/ 6 beat kick |
| Swim | 5x100 @1:20, 1:30 w/ 6 beat kick |
Thur Dec 27
Warm Up 1/1/1
1x200 @ 5:00
20x25 @:30 Choice on fourth
7x50 @ 1:00
Break @ 3:00
6x50 @ 1:00
2x150 @ 2:30
3x150 @2:20
Break @ 3:00
4x50 @ 1:15
3x50 @ 1:20
2x50 @ 1:30
1x50 @ 2:00
50s should be swam at speed of your last 50 on a 200
25s should be the speed of your last 25 on a 100
Fri Dec 28
| Warm Up | 300 S/ 300 K/ 3x100 drill (early breathing Free + 2 choice) |
| Swim | Broken 500 Free x3: 100 @ 1:30 2x25 Lung Buster R :15 200 @ 3:00, 3:15 2x25 Lung Buster R :15 75 @ 1min 25 Lungbuster |
| Swim | 1x500 Using pacing from Broken |
| Kick | 5x100 R :15 25 sprint / 50 medium speed / 25 sprint |
| Swim | 6x100 Continuous R :20 25 lungbuster 50 bilateral breath 25 lungbuster |
| Kick | 5x100 25 sprint / 50 medium speed / 25 sprint |
No comments:
Post a Comment