1:00 rest
With fins, 2 times through:
4 x 50 @ 1:00- 25 fly pull free kick, 25 dolph kick on side (1/2 under)
4 x 75 @ 1:20- swim (build) fly/udk on stomach/choice fly drill- by 25's
Check HR after each round
After 2nd round, take fins off & go 100 (dr-k-dr-skulling by 25's)
1:00 rest, then...
8 x 25 kick w/boards @ :45/:25- odds are partner kick, evens are JMI
1:00 rest, check HR again
2 times through:
4 x 50 swim free br3 or 4/2 desc 1-4 @ :50, #3 @ :40
1 x 75 swim IM (no free) @ 1:10
6 x 50 swim @ :55*-
odds- fly/back by 25's
evens- back/breast by 25's
*5&6 are @ :50
1 x 75 swim free br3 or 4/2 @ :50
1:00 rest between rounds, check HR
LONG SWIM-
4 times through:
75 swim IM
75 kick on back (1/2 way udk)
50 swim free big legs
50 kick fast
Check HR after 4th time through
SPRINT GROUP-
AMRAP:
W/fins, OVER-UNDER 25's @ :45-
odd 25's- swim FAST
even 25's- udk on stomach FAST
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at the end of the month. Have a great day!
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