1:00 rest
4 x 50 choice drill in MRS @ 1:00
4 x 125 @ 2:00- 25 drill/50 swim FAST TURN/50 kick- FAST UDK to 10y; this is MRS
1 x 200 kick/choice by 50's in MRS
Check HR, then...
2 sets of:
3 x 50 swim free br3 desc 1-3 @ :50/:40/:50 by 50's
Check HR, then, in MRS...
6 x 75 as follows:
1 x 75 @ 1:20- 50 drill/25 swim
1 x 75 @ 1:15- 25 drill/50 swim- FAST TURN
1 x 75 @ 1:10- 25 kick/50 swim FAST
Check HR after #6, then :30 rest
3 rounds of:
1 x 100 drill/swim/drill/kick by 25's in MRS @ 2:00
4 x 50 swim at 200 GP @ 1:00*
*gets :10 faster by round
Check HR after each round
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
DISTANCE- after 4 x 50/4 x 125/200, get right into (do any additional warmup if needed before this pace set)...
5 rounds of:
6 x 50 swim at GP @ :50* even rounds @ :40
1 x 450 pull free w/choice equip, desc 450's by 150's (4th round, entire 450 is pull FAST; in 5th round, go 3 x 150's pull FAST @ :20 rest, get time- should be close to 500 Goal Time)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!
No comments:
Post a Comment