Monday: Recovery Swim
- Warmup: 300 Meters (100 free/100 choice/100 kick)
- MAIN SET:
- 1) DRILLS: Slow arm recovery, quick catch, and high swingers. (check out this video for a demo of each by Dave Scott http://www.youtube.com/watch?v=GUULNJEdKU8)
- (25 M slow arm recovery/25 M free/25 M quick catch/25 M back stroke/25 M high swingers/25 M free) x 4 reps
- 2) PULLING: 300 straight pull will pool buoy and paddles
- 1) DRILLS: Slow arm recovery, quick catch, and high swingers. (check out this video for a demo of each by Dave Scott http://www.youtube.com/watch?v=GUULNJEdKU8)
- Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)
- TOTAL: 1500 M
Friday: Swim Endurance Workout
- Warmup 300 with 6x50 as 50 free/50 non-free
- 5 x 200 (#1,3,5 100 free/100 kick and #2 and 4 pull)
- 4 x 25 all out
- 300 cool down 100 kick/100 free/100 non-free
- TOTAL: 1700 M
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