1:00 rest
With fins, 3x:
6 x 25 @ :30-
odds, choice drill
evens, surface kick 1/2way, then down under for fast udk to the end
1 x 100 kick @ 2:00-
1st rd, 25 fast udk/75 choice
2nd rd, 50 fast kick on surface/50 choice
3rd rd, 75 fast choice, 25 easy
No rest between rds, check HR after each round
On the drilling, go free/no free/choice by rd
Take fins off & go 150 drill/kick by 25's after 3rd rd, then...
5 x 50 swim IM order by 25's @ :45, except #4 is a 75 swim free @ :55 (1:00)
5 x 25 swim free 200 setup for all 5 @ :25
5 x 50 sw/k by 25's @ :50, your choice of stroke, except #4 is a 75 swim free @ :50 (:55)
5 x 25 swim 200 setup no free @ :25
5 x 50 swim free br3 or 4/2 @ :40 (:45), except #4 is @ :30 (:35)
Check HR, then 50 easy
1:00 rest
4 rounds of:
1 x 100 swim free @ 1:15- cruise 1st & last 25, add kick for middle 50
2 x 75 swim free @ 1:15, desc 1-2 to giddyup, #2 is go, yo!
No rest between rounds, check HR after 2nd 75 in each round
100 easy after 4th rd
With fins, until 4:15p, finish up with...
6 x 25 @ :30-
odds swim build to race pace
evens swim 15y max effort, last 10y easy
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 sprint your FACE OFF!
Goal time on the 50 is faster than your 50 scy best time
Change strokes after every 2nd rd.
Warmdown as needed before you get out,
No comments:
Post a Comment