1:00 rest
With fins:
6 x 50 @ 1:00- 25 6ks back drill, 25 dolph kick on side
6 x 75 @ 1:15- 25 fast udk kick on stomach, 50 breast pull w/free kick- wide press
Take fins off & go the 100 dr-k-dr-skulling
1:00 rest
One time through:
150 swim free br3 or 4/2 @ 2:10- desc 50's 1-3, change gears here with your kick
4 x 50 swim breast/free by 25's @ :50, desc 1-4 (#3 is sw/k breaststroke!)
150 swim free- as above, faster 3rd 50
4 x 50 swim breast/free @ :45- as above, but tighter interval (#3 is sw/k breast!)
150 swim free- as above, 3rd 50 is fastest of the day
150 swim breast/free by 25's, desc 50's 1-3 to max effort; check clock at 100 for 3rd 50 time
Check HR, then 1:00 rest
LONG SWIM-
2 times through:
400 IM as follows (200 "IM" two times):
{25 swim fly
{50 swim back
{50 swim breast
{25 fast udk on stomach
{grab board for 50 kick free w/max effort
After 2nd time through, continue right into...
300 swim free as follows:
75 long & strong
75 add kick, build speed
75 swm max effort
Check HR, then 25 easy choice drill
If there is time...
YOUR CHOICE:
**Repeat "long swim" one more time; or...
**25's as follows:
AMRAP:
1 x 25 swim @ :25 (200 setup)
1 x 25 swim @ :25 build kick
1 x 25 swim @ :25- max effort
1 x 25 FAST UDK on stomach, @ 1:00
Go odd rounds of 4 x 25 free, even rounds of 4 x 25 no free
Warmdown a bit before you get out. Do an excellent job in school today and remember, there's workout here at GMU tomorrow morning (regular time). Have a great day!
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