1:00 rest
18 x 50 in 3 sets of 6:
3- dr/k @ :55
2- sw/k @ :50
1- all kick @ :45
No rest between rounds of 6; middle round of 6 is NO FREE
Check HR
2x:
3 x 125 sw free br3 desc 1-3 @ 1:30/1:40
3 x 50 sw strong & even @ :40/:45
No rest between rounds, check HR after 3rd round
2 x 700 swim @ :20r- HR 150-160, #2 @ 160-170
7 x 100-
odds, sw free/NO FREE by 50's @ 1:25/1:30
evens- sw/k choice no free @ 1:35/1:40
Check HR, then...
1 x 1650 swim (ask if you want to pull)- hand touch @ 550/1100/mile for 550 split, desc 1-3
Warmdown a bit before you get out. Do an excellent job in class today & get excited for the meet next week. Have a great day!
No comments:
Post a Comment