1:00 rest
With shnorkels,
6 x 75 @ 1:30- by 25's, go fist free/open hand free/swim regular free (feel the difference from 25 to 25 with the water on your forearms, then through your fingers, then full stroke)
Check HR
2 times through:
3 x 50 swim strong & even free br3 or 4/2 @ :50*
2 x 25 kick max effort with boards @ :35
3 x 50 swim free- as above
4 x 25 kick max effort with boards @ :30
3 x 50 swim free- same
6 x 25 kick max effort with boards:
odds @ :35- 1/2 fast 1/2 easy
evens @ :25, max effort here!
Check HR after 1st round, then 50 easy
*2nd round, the 3 x 50 (each time) are @ :45
After 2nd round, check HR then 50 easy; then...
In groups:
1 x 50 kick with boards for time- race here & get your time
After everybody has gone...
4 x 50 kick w/boards max effort @ 1:30- the goal is to be within :01 of your time from the single 50 kick above, on all four 50's!
Check HR, then 50 easy
To finish up...
4 x 50 kick w/boards @ 1:30- can you have a faster average than the previous four 50's?!?
Warmdown a bit before you help take out the lanelines. Do an excellent job in school today & get excited for your June meet. Have a great day!
No comments:
Post a Comment