1:00 rest
15 x 50 in sets of 5:
1-2, drill/kick by 25's @ 1:00
3-4, swim/drill by 25's @ :55- build turn to fast
#5- swim/kick by 25's @ :50
1st round of 5 is free, middle round of 5 is MRS no free, last round of 5 is your choice
Check HR after #15, then :30 rest
3 x 300 as follows:
150 in MRS/150 swim long & strong free- good body/head position, HR = 150-160
For the 150 MRS:
#1- 50 swim fast turn, 100 kick
#2- 50 swim 200 set up, 50 swim strong, 50 kick
#3- all swim, 200 set up/build/200 Goal Pace, by 50's
1:00 rest, check HR
DISTANCE-
3 x 150 cruise free @ 2:10, HR @ 150-160
1 x 250 swim free w/giddyup, HR @ 170
:30 rest
3 x 150 cruise free @ 2:10, HR @ 150-160
1 x 350 swim free get after it, HR @ 180
:30 rest
3 x 150 cruise free @ 2:10, HR @ 150-160
1 x 450 swim free for time, max effort- target your 500 Free goal time here
Check HR, then 1:00 rest
STROKE GROUP-
6 rounds of:
1 x 75 dr-k-dr by 25's @ 1:20
3 x 25 swim fast @ :40- get avg time
1 x 50 swim fast @ 1:00*- should be within :01 of twice your 25 avg time
1 x 50 swim fast- how close can you get to your 1st 50 time?
Check HR
*@ :50 in 2nd/5th round; @ :40 in 3rd/6th round
No comments:
Post a Comment