1:00 rest
With fins, 3 rounds of:
3 x 25 drill @ :35
1* x 50 swim build to FAST turn, then fast UDK on 2nd 25
*add 1 x 50 per round; no free in 2nd round, choice stroke in 3rd round
Take fins off after 3rd round, then go the 100 (dr-k-dr-skulling by 25's)
9 x 50* in sets of 3:
1-2, swim/kick by 25's in MRS @ 1:00, desc 1-2
#3 is actually a 75 swim free @ 1:00 (same interval throughout, giddyup on the 75!)
No rest after the 75
Check HR after 2nd 50 sw/k in each round; check HR after last 75, then 1:00 rest
4 rounds:
2 x 100 sw/k by 50's in MRS (no free) desc 1-2 to FAST @ 1:45 (@ 1:50 if needed)
1 x 100 @ 1:25- swim 25 fast in MRS, 75 long & strong free
1 x 100 kick BROKEN w/bds (4 x 25 @ :10 rest in odd rounds; 25/50/25 @ :10r in even rds)
1:00 rest between rounds, go out & back easy if you'd like
With fins, finish up with...
24 x 25 @ :40- the usual* (with a TWIST) in sets of 4; go odd rounds swim, even rounds kick, focus on UDK's
Here's the TWIST:
after each round of 4 x 25 (that's the "usual" part)...
1 x 50 RACE for time @ 1:00- goal is SCY best time
No extra rest between rounds, check HR after each 50
Warmdown a bit before you get. Do an excellent job in school today & get excited to race at WVU this weekend. Have a great day!
No comments:
Post a Comment