1:00 rest
With fins, 3 rounds of:
4 x "sort of" 75 @ :50 as follows-
25 stroke drill/fast udk to 15y- fwd ss- swim fast back to the wall; same stroke for drill & swim
3 x 50 swim/kick by 25's @ :50 (same stroke as drill & swim above) desc, except #2 is all kick @ :35
No rest between rounds; go free/no free/choice by round
1:00 rest after 3rd round, check HR then take fins off
2 times through:
5 x 50 swim no free/free by 25's @ :45/:50, except #4 is swim/kick by 25's (same stroke as 1st 25 on 50's)
4 x 75 swim free with race breathing pattern @ :55/1:00 (on #3, last 25 is kick on back)
No rest between sets, check HR after last 75, then 1:00 rest
3 rounds:
1 x 450 swim free w/race breathing pattern; desc 150's to "as you feel," but change gears & add kick
4 x 100 @ 1:40- 75 swim at mile goal pace (get time), then 25 easy choice
Check HR after #4, then put fins on for something juicy to finish each round...
After 1st rd, 3 x 150 swim free desc 1-3 @ 2:30
After 2nd rd, 3 x 100 sw/k by 50's no free @ 2:00
After 3rd rd, 3 x 50 lungbuster/sprint your face off by 25's @ 1:30- hold best avg! (Target your best 50 SCY time)
1:00 rest between rounds
Warmdown as needed after 3rd round. Stay on top of your classwork (and study hall hours) this week, and get excited to race at the Invite this weekend!
No comments:
Post a Comment