1:00 rest
With fins:
12 x 25 in sets of 4-
1-2, stroke drill @ :30
#3- swim build to fast @ :20
#4- fast udk @ :20
Go free/no free/choice by rounds of 4
Fins off
2x:
1 x 125 @ 1:45- 25 kick w/boards build to fast, 100 swim IM- fast turns
3 x 50 swim/kick by 25's desc 1-3 no free @ :50 (2nd rd these are free @ :45)
3 x 25 kick w/bds desc 1-3 @ :35/:25/:35 by 25's
:30 rest between rounds, check HR, then (after 2nd rd)...
6 x 100 odds/evens-
odds, 25 swim build to fast no free/75 choice @ 1:20
evens, swim strong & even free @ 1:10
Check HR after #6, then 1:00 rest
450 pull free w/choice equip- desc 150's 1-3 to something legit
8 x 50 swim mile gp @ :40
Check HR
450 pull free- as above
6 x 75 swim mile gp @ :55 (#4 @ 1:15, check HR)
Check HR
450 warmdown as follows-
150 dr/k/skulling by 50's
150 swim dps your choice
150 dr/k/skulling by 50's
Check HR again
Warmdown anything else you need to before getting out. Remember, 1p here to swim tomorrow, bus leaves at 3p sharp. Review the itinerary that Jamie sent out last week if you have any questions about the schedule. Get excited to race in Hampton!
No comments:
Post a Comment