1:00 rest
With fins, 2 sets of:
8 x 25 breast pull w/free kick drill @ :35- #3/5/7 are fast udk @ :25)
3 x 50 kick on back* @ :45/:40/:35, by 50's
*50's kick in 2nd round are with boards
Check HR after 2nd set, then take fins off
2* rounds of:
4 x 100 @ 1:40- 25 fast dolph kick w/boards, 50 kick on back 1/2 udk, 25 fast kick free w/boards
4 x 50 swim IM order by 25's @ :55- fast turns throughout
4 x 75 swim free br3 or 4/2 @ 1:05- except #3 is @ :55; desc these 1-4
Check HR
*in 2nd round:
100's are @ 1:45 (done same way)
50's are done same way (still @ :55), but the entire "turn end" of the pool is FAST (not just the turn)
75's are are same intervals, but #'s1/2/4 are swim 1st 25 fly
Check HR after 2nd round, then gothe 100 dr-k-dr-skulling by 25's
1:00 rest
DISTANCE-
2 total rounds of:
3x{1 x 150 swim free @ 2:15- 75 strong & even/75 add legs & go
{3 x 50 swim at mile goal pace @ :55* (*interval gets :05 faster by round)
After 3rd time through...
1 x 450 swim free br3 or 4/2, desc 150's to giddyup! (hand touch at 300 to check clock)
1:00 rest between rounds, check HR
STROKE GROUP-
AMRAP:
4 x 25 swim in MRS ("200 set up") @ :25
1 x 50 swim strong & even free br3 or 4/2 @ :40
1 x 75 fast for time in MRS (same stroke here as the 25's)- 75 should be faster than 3/4 of your 100 time
Check HR after each round
Warmdown as needed before you get out. Don't forget to have your "best/least-best/differently or better" talk with me from the meet this past weekend. Get excited for RACE DAY tomorrow, have a great day!
No comments:
Post a Comment