1:00 rest
With fins:
6 x 50 drill/kick by 25's @ 1:00- go 3 free, 3 no free
6 x 75 @ 1:15- 25 dolph kick w/boards (build), 50 breast pull w/dolph kick & flip turns; WIDE PRESS
Check HR & take fins off
4 x 50 kick w/bds @ :55
4 x 50 swim strong & even ("S/E") free br3 or 4/2 @ :45
4 x 50 kick w/bds @ :50
4 x 50 swim S/E free- as above, but "stronger" than previous 4 x 50
:30 rest, check HR
4 x 50 kick w/bds @ :45
Check HR, then 100 dr-k-dr-skulling by 25's
1:00 rest
2 times through the entire set:
3x {1 x 125 swim free br3 or 4/2, add kick for last 50, @ 1:35 (or @ 1:45)
{5* x 25 @ :30 swim in MRS (no free) as follows:
odds, 200 setup; evens, fast w/big kick
*#4 is fast UDK @ :40
Check HR after each round, then start the next round on the top
1:00 rest after 3rd round
2x {3 x 100 kick w/bds @ 1:45, desc 1-3 to FAST; except...
{#2 is swim free br3 or 4/2 @ 1:15- just make interval, but nothing sloppy
Check HR after 3rd 100 (the fast 100 kick), but no extra rest between the 2 rounds of 3
1:00 rest after 2nd round, check HR
1x {3 x 250 swim as follows:
{odds- 100 IM swim smooth & strong/50 kick fast w-bds/100 swim IM fast, get time @ 3:45
{#2, swim free S/E @ 3:15 (or @ 3:30 if needed)
Check HR after #3, then go the 100 dr-k-dr-skulling by 25's
1:00 rest between rounds, start together as a group
Warmdown as needed, enjoy your day off tomorrow- we all have a lot to be thankful for!
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