1:00 rest
With fins, 3 sets of (fins off for 3rd set):
4 x 50 @ 1:00- 25m drill, 25m fast udk on stomach
1 x 100 swim/kick by 50's- build each 50 to FAST, @ 2:00
Go free/no free/choice by round- fins off for 3rd round (same intervals)
Check HR after 3rd round
3 rounds of 6 x 50 as follows:
1-2, swim free br3 or 4/2 @ :55 (2nd rd @ :50, 3rd rd @ :45)
3-4, kick fast w/boards @ 1:10- partner style, RACE
5-6, swim in MRS no free @ 1:05, desc 1-2 to what you can (2nd rd @ :55, 3rd @ 1:15 all FAST)
Check HR after 3rd round, then out & back easy
AMRAP:
4 x 150 as follows:
1- free @ 2:30, go 100 swim free br3 or 4/2 (build then add kick, by 50's), last 50 is drill in MRS
2- swim/drill/swim faster by 50's in MRS @ 3:00
3- swim in MRS (same as #2): 50 build to hand touch/:10 rest/50 swim FAST/last 50 kick, @ 3:00
4- swim free br3 or 4/2- go 100 long & strong, 50 giddyup the kick
Check HR, 1:00 rest between rounds
Hopefully we can get 3 rounds in, then a 50 from a dive before you warmdown.
Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Regular schedule this week at GMU, then we race next weekend. Have a great day!
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