1:00 rest
With fins:
6 x 50 @ 1:00-25 ra2 la2 free drill, 25 kick on back w/arms pointed to ceiling
10 x 25 @ :35 sit & spin backstroke drill, except #3/5/7 are FAST UDK @ :25
6 x 75 @ 1:20- 25 fly pull free kick, 25 UDK on stomach, 25 choice drill
Check HR, then take fins off
18 x 50 in sets of 3-
1-2, swim IM order by 25's ("slide IM" changes by round, but no free) @ :50
#3- swim free br3 @ :35
Check HR after #18, then 1:00 rest
2 times through:
3 x 75 IM (25 fly/50 back) @ 1:10 (1:20), desc 1-3
1 x 125 swim free br3 @ 1:35 (1:45)
3 x 75 swim IM (25 back/50 breast) @ 1:10 (1:20), desc 1-3
1 x 125 swim free br3 @ 1:30 (1:40)
3 x 75 swim IM (fly/back/breast by 25's) @ 1:10 (1:20) desc 1-3 to giddyup!
1 x 125 swim free br3 @ 1:25 (1:35)
Check HR, then 1:00 rest
With fins, AMRAP:
"1:05 challenge" (Peter's group)
OR...
25 @ :40/50 @ 1:00/75 @ 1:20 (all swim) and then 100 kick @ 1:40- goal is better than 100 free Goal Time
DISTANCE- skip fins set above and finish up with...
AMRAP:
5 x 25 swim @ :25- long & strong, consistent tempo (think "200 setup)
1 x 275 @ 4:00 swim free br3- target your 275 Goal Pace
No additional rest between rounds, try to get 4 or 5 rounds in
Warmdown a bit before you get out. Enjoy your time off this morning and get excited to race next weekend. Have a great day!
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