(PW's group, do your Thu warmup)
1:00 rest
With fins, 3 times through:
4 x 25 drill @ :35- except #3 is fast udk on stomach
1* x 50 kick fast on back @ :40
*add 1 x 50 kick in each round; PW's group, in 3rd round, go the 3 x 50 kick @ :50, desc 1-3
Check HR after 3rd round, then take fins off & get right into...
150 kick (build)/skulling by 25's
1:00 rest
3 rounds of:
4 x 50 swim strong & even free br3 or 4/2 @ :50- #3 is swim MRS at race pace/choice by 25's
1 x 75 @ 1:20- swim free br3 or 4/2 (or backstroke) desc the 25's to giddyup
No rest between rounds, check HR after each round
75 dr-k-dr by 25's after 3rd round
12 x 50 as follows (PW's group, go straight to last set w/fins..."the usual"):
1- 20m swim max effort, 30m drill
2- swim 30m max effort, 20m drill
3- swim all 50m at race pace, max effort
4- all drill
No rest between rounds of 4. All 50's @ 1:20
With fins, finish up with...
20 x 25 @ :40 in sets of 4, "the usual" as follows:
1- half fast half easy
2- half easy half fast
3- all drill
4- all fast
No rest between rounds of 4
Check HR after #4 in each round
Change strokes after each round of 4
Warmdown a bit before you get out & get excited to race this weekend at WVU! No workout tomorrow, but I'll post a workout on the blog if anybody is able to get to a pool in the afternoon. Workout is on Sunday with Heather at the StJ (she sent out an email), then regular workout schedule resumes next Monday Morning back here at CCF. Have a great day!
No comments:
Post a Comment