1:00 rest
With shnorkels & buoys:
6 x 100 @ 1:40-
75 freestyle, go swim/fist drill/swim by 25's
25 kick free head down in streamlined position (hold buoy out front)
3 times through:
2 x 100 @ 1:30- 25 swim fly build to race pace turn, 75 kick on back (udk halfway)
3 x 50 swim backstroke @ :45, desc 1-3 to what you can
2 x 75 @ 1:10- swim free/breast/free by 25's (#2 is breast/free/breast by 25's), desc 1-2
1 x 150* swim free br3 or 4/2- think "finishing speed" here; dudes under 1:35, ladies under 1:40
*PW's group, dudes under 1:30, ladies under 1:35
1:00 rest between rounds, check HR & regroup
PW's national group:
18 x 75 in sets of 6 as follows-
1-3, swim strong & even free @ :55 (ladies @ 1:00)
#4- giddyup @ :50 ( @ :55)
#5- sw/k/sw by 25's @ 1:10 (@ 1:15)
#6- go 1 x 125 swim free @ 1:20 (@ 1:30)
Check HR after each round, then 1:00 rest. Start each round together
With fins until 6:30a, finish up with...
3 x 25 @ :40 (ladies @ :45)- odds build to race pace, #2 all fast
1 x 75 swim @ :40 (ladies @ :45) make interval, feel fast
No rest between rounds
DISTANCE-
AMRAP:
1 x 125 swim strong & even free br3 or 4/2 @ 1:30 (1:40)
1 x 75 swim mile gp @ 1:00 (1:10)
1 x 125 swim- as above @ 1:30 (1:40)
1 x 175 swim free under your 200 Free goal time- giddyup here!
Check HR, :30 rest between rounds. Both groups start each round at the same time
STROKE GROUP-
AMRAP:
1 x 100 @ 2:00- 25 kick (4 fast udk's)/50 drill MRS/25 kick (4 fast udk's)
3 x 50 swim MRS @ :50 as follows:
1- 200 setup
2- at 200 gp
3- faster than gp
1 x 100- as above, but @ 2:30 (:30 extra rest), then...
1 x BROKEN 100 as follows:
odd times through: 25/50/25, @ :10 rest
even times through: 50/25/25, @ :10 rest
Check HR after each round, not more than 1:00 rest after each broken 100
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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