1:00 rest
3 x 150 @ :20 rest-
each 150 is drill/kick/drill by 50's; the kick is half UDK (each length), the drills are your choice- but NO FREE on the 3rd 150
Check HR, then
4 rounds of (same stroke throughout 25's/50's, change strokes from round to round):
4 x 25 @ :10 rest-
1- drill
2- swim build to FAST finish
3- FAST UDK on stomach
4- drill
3 x 50 swim/kick by 25's, desc 1-3 to what you can, @ :55 or :15 rest
Go odd rounds choice, even rounds NO FREE
After 4th round, warmdown with a 200 (drill/kick/drill/skulling by 25's)
Do an excellent job with your HW tonight and be thinking about your goals for SCY. Establish your routine this week so next week you're ready to go. Have a great day!
No comments:
Post a Comment