1:00 rest
With fins, 3 rounds of:
5 x 25 @ :30- odds are drill, evens are fast udk on stomach
1 x 50 kick fast on back @ :40 (2nd round is with boards)
No rest between rounds
For the 25's drill, go free/no free/choice by round.
Check HR after 3rd round, then take fins off
Talk about the breaststroke- press out/sweep in/lunge to the front...
8 x 25 @ :45 w/shnorkels- "I" to "Y" press drill
8 x 25 @ :45 breast pull w/dolphin kick
150 easy choice drill/swim by 25's- all breaststroke, work on what we've been talking about
1:00 rest
2 times through:
2 x 150 swim @ 2:30- 75 back/50 breast/25 free, desc 1-2 to what you can
4 x 25 kick free w/boards, all fast; odds @ :45, evens @ :25
No rest between rounds, check HR after 2nd round, then 1:00 rest
DISTANCE-
AMRAP:
5 x 50 swim free br3 or 4/2 @ :45, cruise 1&3, mile goal pace @ 2/4-5
1 x 75 swim faster than goal pace (finishing speed!) @ 1:30- no rest between sets, check HR after 75
STROKE GROUP-
AMRAP:
2 x 25 @ :35 swim in MRS; go build/max effort by 25
1 x 50 swim smooth & long free br3 or 4/2 @ :50
1 x 50 swim max effort in MRS @ 1:00 (same stroke as the 25's)
No rest between rounds, check HR after the 50 max effort
Change stroke on the 25's/max effort 50 after every 3 rounds if you'd like
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our January meets. Have a great day!
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