1:00 rest
4 rounds of:
1 x 75 @ 1:30- dolph kick w/boards, drill, skulling by 25's
1 x 50 @ 1:00- swim/kick by 25's, fast turn (same stroke as the drill on the 75)
1 x 25 @ :45- kick max effort w/boards
No rest between rounds
Go free in odd rounds, no free in even rounds
Check HR after 4th round, then out & back easy
1:00 rest
5 times through:
3 x 50 swim IM order by 25's @ :55- fast turns throughout
1 x out & back @ :45 (fast udk to halfway, then drill back)
1 x 50 swim fast for time free @ :45
Check HR after each round
No extra rest between rounds
Two options today...
DISTANCE-
3 rounds of (hopefully we get a fourth round in):
3 x 150 @ 2:20 as follows:
1- 100 swim long & strong, 50 add kick & go
2- 75/75
3- 50/100
4 x 50 swim at mile (or 800) goal pace @ :55- 3rd rd @ :10 rest
Check HR, then out & back easy
After 3rd round, skip the out & back & instead get right into...
300 pull w/shnorkel & buoy, paddles if you'd like- desc the 3 x 100 to max effort
1:00 rest between rounds
STROKE GROUP-
AMRAP:
1 x 25 swim at 200 set up @ :45 (MRS, no free)
1* x 50 swim fast for time @ :55 (same stroke as the 25)
1 x 25 @ 1:00- fast udk to halfway, then drill to the end
No extra rest between rounds
*add 1 x 50 in each round up to 3 x 50, then back down to 1 x 50; change strokes if you'd like (2nd time through the 1-2-3-2-1 x 50's)
Warmdown a bit before you get out. No need to take out the lanelines today. REMEMBER, we're into the new schedule, next workout will be on Sunday at the StJ (9-10:30a). Wear your sunscreen if you have to be outside & get excited for our July meets. Have a great day!
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