1:00 rest
With shnorkels & buoys, 3 rounds of:
4 x 50 fist free drill @ 1:00- fingers over thumbs, feel water on forearms
4 x 25 kick free fast @ :35*- head down in water, hold buoy out front
*3rd 25 is @ :20
No rest between rounds
In 3rd round, go ra2 la2 free drill instead of fist drill (shnorkel & buoy still on)
Check HR after 3rd round, then 150 drill/kick no free
3 times through:
3 x 100 @ 1:40- 50 swim s/e free or back; 25 drill MRS (no free), 25 catchup free overkick
4 x 50 swim/kick in MRS (same stroke as 25 drill) @ :50, desc 1-3; #3 is all swim free s/e @ :40
1 x 250 swim free br3 or 4/2- get time & desc 1-3 to max effort
Check HR after each round, then 1:00 rest
Until 6:30a, finish up with...
25's partner kick w/boards @ :45- all race!
Go 4 free, 4 no free, 4 choice (same kick as your partner)
Warmdown a bit before you get out. Do an excellent job in school today, get excited for "groups" tomorrow. Have a great day!
No comments:
Post a Comment