1:00 rest
With fins, fly drilling with fins
Then, fins off for...
6** x 75 swim 25 fly/50 back @ 1:15 (o) or 1:05 (e);
**#5 is swim a 50 free br3 or 4/2 @ :40
4 rounds of:
1 x 75 swim IM (no free) @ 1:10
1 x 50 swim breast/free by 25's @ :45- giddyup your kick to make the interval
Check HR after 4th time through, then...
Anybody racing the mile tomorrow at Takoma Park:
15 x 50 @ :50 in sets of 3:
1- long & strong
2- smooth on the way, add kick on 2nd 25
3- swim at mile goal pace
Check HR after #15, then 1:00 rest
Finish up with 24 x 25 @ :40- with fins, "the usual" in sets of 4
Non-milers:
AMRAP:
1 x 350 IM swim @ 5:30 as follows:
150 IM-
25 swim fly/50 swim back/50 swim breast/25 swim free- get time
50 kick FAST breast-free by 25's w/boards
150 swim IM- as above, but faster
3 x 50 @ :50- swim free br3 or 4/2, strong on the way, big kick on 2nd 25
1 x 75 swim fast for time IM (no free)- get time
Check HR, then easy choice back to the starting end
For the last round, the 75 IM can be from a dive
Warmdown as needed. Do an excellent job with your HW this weekend and get excited for the mile tomorrow. Have a great day!
No comments:
Post a Comment