Workouts at GMU are cancelled this morning (facility is closed to the weather). If anybody can get in on their own, try this workout:
1 x 600- 300/200/100
1:00 rest
2 x 200 @ :20 rest- 75 swim/50 drill/75 swim faster, go free/no free by 200's
15 x 50 as follows:
odds- kick @ :50, get time & desc 1-8 to giddyup!
evens- swim/drill by 25's @ 1:00- build the swim to a FAST TURN; change stroke every 3 x 50's, but swim & drill need to be the same stroke
Check HR, then 1:00 rest
2 sets of:
4 x 75 swim free br3 long & strong @ 1:00 or 1:10, HR about 150
4 x 50 swim MRS @ 1:00 with smooth stroke & fast turns
3 x 100 swim free br3 @ 1:15 or 1:20- big kick on 3rd 25
4 x 50 swim in MRS @ :50 desc to GP on #3, hold for #4
4 x 75 swim free- as above
4 x 50 swim in MRS at 200 GP @ 1:00- go 50's @ 1:00 until you go 4 x 50's at GP
Check HR, then 1:00 rest before 2nd set
2nd set the 50's MRS can be a different stroke, but all the same stroke (can be free)
Finish up with...
24 x 25's kick, 3 @ :35, 1 @ :20
Change kick after #8 and #16
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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