1:00 rest
For anybody racing this weekend at Swim & Rock, get in where you can and do your Meet Warmup, plus any additional warmup you think you'll need to feel ready for Friday Morning prelims.
DISTANCE- after your 600, get into...
3 x 250 @ :15 rest-
odd 50's are swim (descend 1-3), even 50's are drill; go 1 free, 1 NO FREE, 1 choice
Check HR, then...
2 sets of:
3 x 100 drill/kick by 50's @ 1:40- desc the 50 kick
2 x 100 swim/kick by 50's @ 1:30
1 x 100 swim 25 NO FREE build, 75 choice @ 1:20
Check HR, then...
1 x 100 drill/kick by 50's @ 1:45
2 x 100 swim/kick by 50's @ 1:35, desc 1-2
3 x 100 swim 25 NO FREE build, 75 choice @ 1:25, desc 1-3
Check HR again, then :30 rest between rounds
After 2nd round, 1:00 rest; then...
4 rounds of (3 if racing tomorrow):
4 x 50 swim/kick by 25's @ :55- build into FAST TURN
4 x 75's swim free at GP @ 1:10*
Check HR after #4, then 50 easy between rounds
*interval on 4th round is 1:00
Finish up with...
2 x 450 pull choice equip @ :20 rest, desc 150's 1-3 to something JUICY.
If racing this weekend, go 1 x 450 (desc 150's), then finish up with the 24 x 25 @ :40 w/fins, the usual in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
No comments:
Post a Comment