1:00 rest
3 times through:
2 x 75 @ 1:10- drill/swim/kick by 25's, no free
1 x 75 swim/kick/swim by 25's @ 1:00- same stroke as 1st 2 x 75, desc 1-3
1 x 125 @ 2:00- 25 swim fly build, 75 swim free long & strong, 25 kick (1/2 under)
No rest between rounds, check HR after 3rd time through
After 3rd round...
4 x 150 swim free @ 1:50/2:00- HR 140/160+ by 75 (add legs on 2nd 75)
1:00 rest, check HR again
All goal pace is at mile pace...
3 x 100 swim at gp @ 1:30
50 easy @ 1:30
3 x 100 swim at gp @ 1:20
50 easy @ 1:30
3 x 100 swim at gp @ 1:10 (ladies @ 1:15)
50 easy @ 1:30
3 x 75 swim at mile gp @ :10 rest
1 x 75 swim at finishing speed- giddyup here!
Check HR
With fins...
3 x 300 @ 4:30, by 100's-
swim FAST
drill (same stroke as 1st 100)
kick on back (last 25 udk)
Check HR
150 drill/kick choice by 25's before you get out. Do an excellent job with your class work, get excited for LCM tomorrow afternoon. Have a great day!
No comments:
Post a Comment