1:00 rest
3 times through:
3 x 50 drill/kick by 25's @ 1:00
6 x 25-
1-3 @ :45, fast udk to 12.5m/fwd ss/superhero kick to the end
4-6 @ :40, swim race pace to 15m, then drill last 10m
1* x 100 swim strong & even freestyle br3 or 4/2 @ 1:30
No rest between rounds.
Change strokes on the 50's dr-k and the 25's from round to round if you'd like (last round, no free)
*add 1 x 100 swim free in each round; avg time for 100's gets faster by round
Check HR after last round, then 50 easy (and a lap around the pool if you need to get out & cool off)
16 x 100 in sets of 4 as follows:
1&2 @ 1:30- 25 swim MRS fast/50 swim free- long & strong then add kick by 25's/last 25 kick fast udk
#3- kick fast for time w/boards @ 2:30
#4, go 4 x 25 w/boards @ :45/:45/:30/:45 by 25's- these are all max effort! Can be partner kick (race!)
Check HR after last 25, then out & back easy
Warmdown a bit before you help take out the lanelines. Be sure to thank Erica for having us here this morning. Regular schedule this week through WEDNESDAY ONLY (no workout on Thursday at CCF). Have a great day!
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