1:00 rest
6 x 75 @ 1:20- 25 dolph kick w/bds, 50 drill in mrs (no free)
Check HR, then...
3 rounds of:
2 x 50 swim/drill by 25's @ :55- mrs (same stroke as 50 drill above)
1 x 100 @ 1:30- 75 swim long & strong free, last 25 kick on back (1/2 fast udk)
No rest between rounds
Check HR after 3rd round, then 150 drill/skulling by 25's
1:00 rest
2 times through:
2 x 75 sw-k-sw by 25's in mrs (no free) @ 1:15, desc 1-2
1 x 50 swim strong&even free br3 or 4/2 @ :40
1 x 50 kick w/boards @ :40- hustle here to make the interval!
Check HR after 2nd round, then 150 drill/skulling by 25's
1:00 rest
DISTANCE-
2 times through:
150 swim @ 2:30- desc 1-3 to what you can
3x {75 swim at mile gp @ 1:10
{50 swim faster than gp @ :50
Check HR after last 50, then easy to the starting end
1 x 400* pull w/shnorkel & choice equip, desc 100's 1-4 to giddyup
Check HR, 1:00 rest between rounds
*in 2nd round, the 400 pull is a 450 swim free, faster than 500 goal time
STROKE GROUP-
AMRAP:
3 x 100 @ 2:00- 75 sw/dr/sw by 25's, last 25 is swim fast from a dive
1 x 150 swim free br3 or 4/2 @ 2:00- add big kick for last 75
BROKEN 100: different by rounds (25/50/25; 50/50; 4 x 25- all @ :10 rest)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!
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