1:00 rest
With fins, 6 rounds of:
1 x 100 @ 1:45- 25m drill/50m kick fast/25m drill
1 x 50 @ 1:00- 35m swim build to fast, last 15m fast udk
No rest between rounds, go 2 rounds each of free/no free/choice
Check HR after each 50; fins off & 100 easy choice after last round
8 x 50 odds & evens as follows:
odds, swim smooth & long free br3 @ :45
evens- swim 25m MRS (no free) build, then last 25m free @ 1:00
Check HR, 50 easy (out & back)
1:00 rest
2 rounds of:
1 x 50 swim at 200 gp @ 1:00
out & back @ 1:00
2 x 50 swim at 200 gp @ 1:00
out & back @ 1:00
3 x 50 swim at 200 gp @ 1:00
Check HR, then 100 easy drill/choice by 50's
1:00 rets between rounds
1st round free, 2nd round no free
If there is time...
9 x 50 pull free w/shnorkel & choice equip: 3 @ :55, 3 @ :50, 3 @ 1:05 (drill)
Then work on starts until 12:15p.
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Thank your parents for getting you to workout today & get excited for our March meets. Have a great day!
No comments:
Post a Comment