1:00 rest
With paddles & shnorkels:
6 x 100 @ 2:10-
50 ra2 la2 free drill- keep head still, stroke long & rotate hips evenly
50 kick free- head down, hands out front (superhero style)- this is fast
6 x 50 kick w/boards (drop paddles)- 2 each @ 1:05/1:00/:55
Check HR, then drop shnorkel & go 100 easy
1:00 rest
4 rounds of:
200 @ 4:00 as follows-
150 swim free br3 or 4/2, desc 50's 1-3, use your kick to change gears (check HR), then...
50 kick- 25 fast on back (can be breaststroke kick), 25 fast udk on stomach
3 x 50 kick fast for time w/boards PARTNER STYLE @ 1:20- race your partner here
1 x 50 kick for time (go one at a time), check HR
1:00 rest between rounds (out & back easy if you'd like)
From a dive: 50 max effort
Warmdown a bit before you get out. Regular workout schedule the rest of the week (tomorrow 6:15a @ CCF). Wear your sunscreen & stay well hydrated if you have to be outside. Have a great day!
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