1:00 rest
With fins,
6 x 75 @ 1:20- 50 8ks back drill, last 25 fast udk on stomach
8 x 25 sit & spin back drill @ :35- #'s 3/5/7 are fast udk on stomach
Take fins & go the 100 dr-k-dr-skulling by 25's
1:00 rest
3 rounds of:
4 x 50 swim backstroke @ :50*, desc 1-3 to giddyup (#3 is swim back/breast by 25's @ :50)
1 x 75 swim free br3 or 4/2, go cruise/build/overkick by 25's, @ 1:10
1 x 75 swim IM (no free), get time, desc 1-3
:30 rest between rounds, check HR
*50's get :05 faster by round, use your kick to make the faster intervals
DISTANCE-
AMRAP:
75 swim free @ 1:00
175 swim free @ 2:00
275 swim free @ 3:00
175 swim free @ 2:15- target your best 200 free time here
75 swim free fast for time
Intervals can be 1:15/2:15/3:15/2:30/FFT if needed, but hustle to make the 275
Check HR after each round, then 1:00 rest
STROKE GROUP-
AMRAP:
3 x 25 swim fast (max effort!) @ :40
1 x 125 swim free at 2nd gear @ 2:00
3 x 25 swim max effort @ :10 rest (all @ 2:00)
1 x 125 swim free at 2nd gear @ 2:00- last 25 here is kick on back
Check HR after each round.
Change stroke on 25's every 3rd round if you'd like
Warmdown as needed. Do an excellent job in school today & get excited to race this weekend. See everybody on Thursday Morning. Have a great day!
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