1:00 rest
With fins, 3 rounds of:
2 x 25 choice drill @ :40
2 x 25 breast pull free kick drill @ :40
1 x 75 breast pull w/dolphin kick AND flip turns @ 1:30
1 x 25 FAST udk on stomach @ :20
No rest between rounds
Check HR after 3rd round, then take fins off and go the 100
1:00 rest
3 times through:
1 x 75 @ 1:20- 25 dolph kick w/boards build to fast, then 50 drill in MRS (no free)
3 x 50 swim MRS/free by 25's @ :50*, build 1st 25 swim to RACE PACE turn
3 x 25 kick FAST w/boards @ :40 (#2 is always @ :25!)
1 x 100 @ 2:00- swim IM, get time & desc 1-3 to juicy effort on #3
1:00 rest after 3rd round, check HR
DISTANCE-
LONG SWIM:
6 times through...
100 swim/kick onback by 50's NO FREE- moderate effort here, but be fast in & out of turns
225 swim free br3 or 4/2- desc the 3 x 75 to max level effort (target 500 gp)- hand touch at 150 to get time
No rest until after the 6th time through, check HR then warmdown as needed
STROKE GROUP-
AMRAP:
2x 50 swim/kick by 25's in MRS @ :50, desc 1-2
1 x 75 swim in MRS as follows (same stroke as 50's sw/k):
25 build/:10 rest, check clock/50 swim max effort- get time for this 50
1:00 rest between rounds, check HR
Warmdown as needed before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Get excited to race this weekend!
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