1:00 rest
14 x 75 (odds & evens) as follows:
odds @ 1:30, 25 kick w/boards build, 50 drill
evens @ 1:20, 25 kick w/boards, 50 swim (same stroke as drill), desc 1-7 to fast
Check HR, then 1:00 rest
4 x 50 swim strong & even free br3 or 4/2 @ :50
4 x 50 swim IM order by 25's @ :55- fast turns throughout
4 x 50 swim strong-er but still even free br3 or 4/2 @ :45
Check HR, then 50 easy choice
1:00 rest
Two options today, pick one...
STROKE GROUP-
6 rounds of:
1 x 75 swim in MRS (not free) @ 1:30- 50 race, 25 drill (get time for 50)
3 x 50 swim free (or back) at 2nd gear @ :50
1 x 75* swim in MRS (same stroke as 1st 75) BROKEN: 3 x 25 race @ :10 rest
*3 x 25 should be faster (per 25) than 50 time (per 25)
Get time for 75, check HR then out & back easy between rounds
3rd & 6th rounds can be free (on the 75's)
DISTANCE-
3 times through:
250 swim free br3 or 4/2 @ 4:00- long & strong here
5* x 50 swim @ :55- 4 goal pace, 1 faster than goal pace
400 pull free w/shnorkel & choice equip, gest faster from round to round
Check HR after each round, then out & back easy
*add 1 x 50 to goal pace in each round; last 50 in each round (#5, or #6 or #7) is faster than pace
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!
No comments:
Post a Comment