1:00 rest
With fins:
8 x 25 fly pull free kick drill @ :35- head down before your hands come around (#'s 3/5/7 fast udk @ :25)
3 x 125 @ 1:50-
odd 25's, choice fly drill
even 25's, dolph kick on side (at surface), let torso create dolphin kick
3 x 75 @ 1:15- swim/kick/swim faster by 25's (all fly)
Check HR, then take fins off & go the 100 dr-k-dr-skulling by 25's
1:00 rest
2 rounds of:
4 x 75 as follows:
1-3 @ 1:10- 25 swim fly build to race pace turn, then 50 swim back w/ "IM tempo"
#4- sw/k/sw faster by 25's, all fly @ 1:30
1 x 100 kick on back @ 2:00, focus on fast udk's to halfway off each wall
Check HR after each round
4 rounds of (distance goes three rounds, then move to other side of the bulkhead):
1 x 125* swim IM @ 2:00, get time (last 50 in 1st rd is free; 2nd rd the 50 is breast; 3rd rd 50 back; etc)
1 x 125 swim free br3 or 4/2 @ 1:35 (or @ 1:45)
1 x 125 swim IM @ 2:00- same as above (same stroke for the 50) but faster
1 x 75 race IM (no free), get time; add up for 300 total
1:00 rest between rounds, check HR
After 4th round, get right into...
8 x 50 @ 1:05- swim build to race pace turn, then 2nd 25 is drill; go 2 of each stroke
1:00 rest
3 x 100 swim IM (straight IM) @ 2:00- hold best possible average & get times. Can you be faster than your 4 x 75's add-up time???
Until 10:30a, finish up with...
25's partner sprint (swim) @ :45, change strokes after every 4 x 25's
DISTANCE-
15 x 250's in sets of 5 as follows:
1-4, @ 3:20 (2nd rd @ 3:15, 3rd rd @ 3:10), add :10 to interval for 2nd group if needed-
odds, 150 smooth & strong, 100 add kick & change gears
evens, 100 strong & even/50 drill (catchup or ra2 la2)/100 swim at gp (mile)
#5- 5 x 50 swim at gp @ :45 (2nd rd @ :40, 3rd rd all @ :10 rest)- add :05 to interval for 2nd group
If there is time...
25's partner sprint (swim) @ :45- join with the other group
Warmdown as needed before you get out. Enjoy the rest of your day off, but make time for some HW today. Regular workout tomorrow at the StJ (LCM). Have a great day!
No comments:
Post a Comment