1:00 rest
With boards, three times through:
2 x 50 kick on back @ 1:05-
25 cruise (focus on bodyline & rotation), 25 fast; 10m udk throughout
2* x 25 kick fast for time @ :45
No rest between rounds;
*in 2nd round, go 2 x 25 kick fast @ :45 and then 2 x 25 kick fast @ :35
*in 3rd round, go 6 total 25's kick fast (2 each @ :45/:35/:25)
After 3rd round, go 100 dr-k-dr-skulling by 25's
1:00 rest
4 rounds:
1 x 75 @ 1:15- 50 swim free br3 or 4/2 (add kick for 2nd 25), then 25 ra2 la2 free drill
1 x 125 swim free br3 or 4/2 @ 2:00- 75 long & strong then big kick for the last 50
No rest between rounds
Check HR after last round, then 150 drill/choice by 25's- in MRS (no free)
1:00 rest
4 x 200 as follows:
100 @ 2:00- 25 dolph kick w/boards (build), then 75 drill (ba-br-fr by 25's)
75 swim IM by 25's (no free) @ 1:30- get time, desc 1-4 to max effort
25 @ 1:00- kick fast free w/boards- goal is to break :20, every time!
No extra rest between rounds
With fins, finish up with AMRAP:
3 x 25 drill in MRS (no free) @ :40
2 x 75 swim (same stroke as 25's drill) @ 1:30, desc 1-2 to recklessly fast @ 1:40
No rest between rounds
Warmdown a bit before you get out, and be sure to thank Erica for allowing us to train here this week. Tomorrow we'll be here again, same time. Stay hydrated and wear your sunscreen if you have to be outside. Have a great day!
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