1:00 rest
Anybody can do this workout, but it is geared towards DISTANCE.
2 sets of:
4 x 75 @ 1:20- 50 fist free br3 (feel water on forearms), 25 breast kick on back (drop feet to start kick, don't crank knees up to start kick)
2 x 150 @ 2:30- NO FREE in 2nd set: 25 drill, 50 swim- build into FAST turn, then swim DPS
6 x 25 @ :35/:25- odds are 15y FAST 10y drill, evens are swim at 200 setup (same stroke as 150's)
Check HR after 2nd set, then 1:00 rest
3 rounds of:
4 x 50 swim free br3 @ :45 (@ :40 in 3rd rd)
5 x 50 kick desc 1-5 @ 1:00 (on back in 2nd round)
4 x 50 swim IM order by 25's @ :50- work turns & UDK's
Check HR after last 50, then...
After 1st round, 1 x 350 swim free- 150 smooth & long/50 drill/150 stronger
After 2nd round, 1 x 450 pull free w/shnorkle & choice equip, desc 3 x 150's to giddyup
After 3rd round, 1 x 550 swim free FAST for time, see how close you can get to your mile Goal Pace (6:00 for the 550 gets you 18:00 for the mile)
Warmdown a bit before you get out. Enjoy your time off from school today, but be productive with your time. Have a great day!
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