1:00 rest
(DISTANCE does same workout today- do what you can)
2 sets of:
3 x 50 drill/kick by 25's @ 1:00 (same stroke for all 3)
1 x 75 swim free br3 @ 1:30- smooth & long on 1st 50, add big kick on last 25
1 x 100 swim/kick by 50's (same stroke as 50's drill/kick), get time & desc 1-3
Check HR, :30 rest after each round; 3rd round can be a different stroke than 1st 2 rounds
LONG SWIM-
5 times through
150 IM- each 50 is swim/kick by 25's (no free)
100 swim in main race stroke NO FREE, desc 4 x 25 to all out FAST
150 swim free- get time & desc 1-5 to giddyup (hand touch at end to get times)
Check HR after 5th time through
If there is time, finish up with...
75's swim desc 1-3's @ 1:30, with fins (change stroke after every 3 x 75)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at the next meet. Have a great day!
No comments:
Post a Comment