1:00 rest
1 x 900 as follows:
6x {100 swim smooth & long free br3 or 4/2 (can be backstroke for rounds 4-6)
{50 swim in MRS (no free)- get time & desc 1-3, and 4-6; can change stroke for rounds 4-6
Check HR when finished
15 x 50 in sets of 3 as follows:
1-2, swim long & strong free br3 or 4/2 @ :50
#3- kick with boards fast; interval starts @ 1:10 (#6 @ 1:00, #9 @ :55, # 12 @ :50, #15 @ :45!)
Check HR, then easy 50
PARTNER SPRINTS w/boards as follows:
(AMRAP...even 50's are opposite of odd 50's)
1-2 @ 1:20, 25m kick race/25m fast udk on stomach
3-4 @ 1:20, 25m dolph kick/25m swim sprint your face off!
#5- all kick w/boards, race your partner here- it's a Celebrity Death Match!
1:00 rest between rounds.
Warmdown a bit before you get out. Wear your sunscreen today if you have to be outside, even though it won't be as warm today. REMEMBER, we have regular workout on Thursday of this week- (6:15-7:45a at CCF) that's the July 4th holiday! Then you're off on Friday & Saturday. Also, be sure to get on the club website and commit to the WVU meet at the end of July (prelims/finals with NO QUALIFYING TIMES!). Have a great day!
No comments:
Post a Comment