1:00 rest
Good morning, as I mentioned yesterday at workout, I'll post a workout each day over the break. The warmup (after the 600) will not be as elaborate as usual- but this is a good opportunity for everybody to do their own warmup & find what works for you. Give yourself about 20-25 minutes to work on your stroke, get your HR up and really make sure your legs are ready to go. So for today- after your warmup- get into the following:
4 x 75 @ 1:20- 25 dolph kick/50 swim back/breast by 25's
1 x 100 kick choice w/boards @ 2:00- fast between the flags (that's the middle of each length)
4 x 75 @ 1:20- 25 dolph kick, 25 free kick with boards, then 25 breast swim (even 75's are 25 swim breast, then the 50 kick fly/free)
1 x 100 kick choice w/boards @ 2:00- fast inside the flags (that's at the beginning & end of each length)
4 x 75 @ 1:30- kick IM order by 25's w/boards, desc 1-4 to FAST
:30 extra rest, then...
1 x 100 kick FAST for time- your choice, but only one stroke
Check HR, then 50 easy on back
1:00 rest
8 x 25 drill in MRS (not free) @ :35, then...
3 x 50 swim/kick by 25's @ :55- same stroke as 25's drill above, smooth & long, keep track of avg time
2 x 150 swim free br3 or 4/2 @ 2:20- go 100 long & strong, add kick for last 50
3 x 50 swim/kick in MRS @ :55 (same stroke as above), hold faster avg time
2 x 150 swim free br3 or 4/2 @ 2:20- go 50 long & strong, then add kick for last 100
3 x 50 swim/kick in MRS @ :55- same stroke as above, hold fastest possible avg time
2 x 150 swim free br3 or 4/2 desc 1-2 @ 2:30 to MAX EFFORT
Check HR
Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. Your teammates start racing today at Future's in Richmond, follow online if you can. Have a great day!
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