1:00 rest
With shnorkels & boards, 2 rounds of:
4 x 75 @ 1:30- 25 superhero kick (no board), 50 6kicks & switch free drill
4 x 25 kick free w/boards @ :35 (in 2nd round go 6 x 25 kick partner style @ :45)
No rest between rounds, check HR after 2nd round, then 1:00 rest
Two groups today...
DISTANCE-
6 x 350 @ 4:30 (or @ 4:40) as follows:
1- 200 cruise/150 add kick
2- 150 cruise/200 add kick
3- 150 strong & even/50 choice on back (hand touch, check time)/150 change gears & go
Check HR then out & back easy after 3&6
After #6...
MYSTERY SET-
Today we finished with 7 x 50 goal pace @ :55
Check HR & warmdown
STROKE GROUP-
Talk about "goal pace" and the effects of varying intervals on goal pace training...
AMRAP:
6 x 25 @ :35- odds are drill, evens are swim at 200 setup- all in MRS
4 x 50 swim at 200 Goal Pace @ 1:00- go your pace here no matter what it takes
Check HR then out & back easy
1:00 rest between rounds
For the last round, we'll go the 50's goal pace @ :50- (different level of stress) how close can you come to holding your time from the 50's gp @ 1:00?
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Have a great day!
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