1:00 rest
With shnorkels/buoys/boards:
4 x 75 @ 1:30- 25 dolph kick w/bds, 50 fist drill w/BIG kick
5 x 50 kick w/bds @ 1:10- desc to max effort, get time
Check HR, drop equipment & go 100 dr-k-dr-skulling by 25's
1:00 rest
4 rounds of:
4 x 25 kick w/bds max effort @ :40- partner kick, ok
1 x 75 race @ 2:00- 75 sw in first rd; then 50 sw/25k in 2nd rd; then 25/50; 75 kick in 4th rd)
No rest between rounds
Check HR after each round; after 4th round get pulling equipment & get right into...
1 x 450 pull free w/shnorkel, buoy & paddles (if you'd like), desc 150's to giddyup!
Check HR
6 times through:
4 x 25 kick w/bds max effort @ :40- partner kick (except one partner goes :02 behind, tries to catch up)
:20 extra rest
1 x 50 swim fast for time IM order by 25's @ 1:00
No additional rest between rounds; race a different partner each round if you'd like, but they're all fast.
With fins, finish up with...
24 x 25 @ :40- "the usual" in sets of 4
Warmdown a bit before you help with the lanelines. Stay well hydrated today & wear your sunscreen if you have to be outside. Regular schedule resumes tomorrow morning here at CCF. Have a great day!
No comments:
Post a Comment