1:00 rest
Anybody racing tomorrow...Meet Warmup, then a brief fin set
Anybody NOT racing tomorrow...
8 x 75 @ 1:15, drill-kick-drill by 25's
1-4 free
5-8 NO FREE, all the same stroke (should be MRS)
6 x 100 as follows:
odds- swim 25 MRS build to fast turn (same stroke you drilled above), 75 swim choice @ 1:25
evens- swim/kick by 50's desc 1-3 to fast @ 1:40
Check HR, then...
1 x 250 choice stroke, odd 50's swim fast turn, even 50's are drill (same stroke)
1:00 rest, check HR again
18 x 50 in 3 sets of 6
1-3, swim IM order by 25's, focus on turns- all @ :50
4-6, swim free br3 desc 1-3 @ :45/:40/:45 by 50
:30 rest, check HR, then continue...
7-9, swim/kick by 25's no free @ :50, desc 1-3
10-12, swim free br3 as above
:30 rest, check check HR, then continue...
13-15, swim IM order by 25's, focus on turns, @ :50
16-18, swim free br3 desc 1-3 @ :40/:35/:40 by 50
Check HR, then 50 easy choice
1:00 rest
LONG SWIM-
2 times through...
200 swim free br3- smooth & long, last 50 is giddyup (HR is 150/170 on last 50)
100 swim IM, last 25 kick arms up or UDK
200 swim free br3- as above, except 100/100
100 swim IM- as above
200 swim free br3- as above, except 50/150
100 swim IM- as above
200 swim free br3- hand touch to check time, then entire 200 is giddyup, get time & check HR
:30 rest for water between 1st & 2nd round
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