1:00 rest
With fins:
8 x 50 alternating drill & kick as follows:
odds- drill @ 1:00 (no free on #'s 5 & 7)
evens- kick on back @ :50/:45/:40/:35 by 50
Check HR, then...
8 x 50 @ 1:10/:50-
odds- swim (35m) build to race pace, then last 15m fast udk- @ 1:10
evens- fast udk on stomach as far as you can go (target 25-35m) then race pace swim to the end @ :50
Check HR again, then take fins off
1:00 rest
16 x 50 in sets of 4:
1-2, swim strong & even free br3 or 4/2 @ :50
#3- swim in MRS no free build to race pace at 25m, then drill to the end, all @ 1:00
#4- swim fast for time in MRS (same stroke as #3) @ 1:00
Check HR
5 rounds of:
1 x 100 swim free br3 or 4/2 @ 1:35- long & strong on the way, add kick for 2nd 50
2 x 50 swim at 200 gp in MRS @ :55
Check HR, then out & back after even rounds
After 5th round, 1 x 100 easy choice drilling
Finish up with...
1 x 50 race from a dive
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Big week of training coming up, be ready. Have a great day!
No comments:
Post a Comment