1:00 rest
12 x 50 @ 1:00-
odds drill/UDK by 25's
evens- swim/kick by 25's, build the swim & kick FAST to 15y
Check HR, then get right into...
18 x 50 in sets of 6:
odds are swim/kick NO FREE @ :55 desc 1-3
evens are swim free br3 @ :40, except #6 is always KICK FAST w/board @ 1:00
Check HR after #18, then 1:00 rest
Finish up with 2 sets of:
9 x 100 in sets of 3-
1&2 are swim free br 3 @ 1:25* (gets :05 faster by round, so #7&8 @ 1:15)
#3 is always swim IM @ 1:40- swim STRONG
After #9, check HR then :30 rest, then right into...
6 x 75 swim at Goal Pace @ 1:15
1:00 rest & 100 easy choice after 1st round
100 easy after 2nd round, then 1 x 300 swim FAST for time
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
No comments:
Post a Comment