1:00 rest
With shnorkels & buoys, where noted:
8 x 25 @ :35, odds ra2 la2 free drill, evens dolph kick on side (under), 1 breath only
6 x 75 w/shnorkels & buoys @ 1:20-
50 fist free drill (watch hands out front, pull in line with shoulder)
25 kick free holding buoys (head down, breathe through shnorkel)
6 x 50 @ :55-
25 swim free br3 or 4/2- build into fast turn
25 MRS choice drill NO FREE
4 x 100 swim- 25 swim MRS build to race pace turn, 50 swim free br3 or 4/2 (L&S), 25 kick on back (1/2 udk), @ 1:40
1:00 rest, check HR
AMRAP:
4 x 25 kick fast w/boards @ :35 (#3 is @ :25)
1 x 100 swim free or back @ 1:25, last 25 kick on back (hustle here!); this is IM in even rounds
1 x 100 @ 2:30- kick FAST for time w/boards- will vary from round to round
No additional rest between rounds, check HR after each 100 kick
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this coming weekend. Have a great day!
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