6 rounds of:
1 x "sort of" 75 @ 1:10-
udk to 12.5y/fwd ss/kick back to start end on surface (all fast), then drill to the far end
1 x 50 swim @ :50- same stroke as 25 drill above, build to FAST turn, then hold speed
Change strokes after even rounds if you's like
1:00 rest after 6th round
2 times through:
1 x 75 kick w/boards @ 1:20- desc 25's to fast
1 x 75 kick w/boards @ 1:20- desc 25's to fast
1 x 100 kick fast for time @ 1:40- who can be under 1:10? Under 1:15?
1 x 150 swim free or back, desc 50's 1-3, bringing legs into it for max kick on 3rd 50
:30 rest
1 x 200 race (last 50 kick free w/boards*)
1:00 rets between rounds, check HR
*in 2nd round, go 2 x 100 IM's (consecutively), the 25 free is kick free on back; should be faster than straight 200 in 1st set
Finish with 50's swim fast from a dive, W/FINS
Warmdown as needed
No comments:
Post a Comment