1:00 rest
With fins:
16 x 25 @ :35 fly pull w/free kick drill; every 4th is fast udk on stomach
6 x 75 @ 1:15- 25 choice fly drill, 50 kick on back
Take fins off...
1 x 300- 25 swim fly, 50 kick easy/fast on back by 25's
Check HR
4 sets of:
1 x 75 swim @ 1:10- 25 fly build, 50 back with IM tempo
1 x 125 swim @ 1:40- 25 breaststroke big kick, 100 swim free br3
No rest between rounds, check HR after 4th round.
LONG SWIM-
3 times through (DISTANCE, can go four times through if you'd like):
450 pull free, desc the 3 x 150's to giddyup
300 IM (2 x 150's IM, no free, desc 1-2)
Check HR after 3rd (or 4th) time through
Finish up with...
3 x 300 swim freeor back desc 1-3 @ 5:00- #3 should be a max effort
Warmdown a bit before you get out. Regular schedule again tomorrow, but Friday and Saturday will be at the St. James. Have a great day!
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