1:00 rest
After your warmup (20-25 minutes of drilling & kicking)...
4 x 75 @ 1:30- 25 dolph kick w/boards, 50 drill
6 x 25 kick max effort with boards; go 2 each @ :35, :30 and :25
4 x 75 @ 1:30- 50 kick on back (focus on 10y udk), 25 swim build to race pace
6 x 50 kick w/boards, 2 each @ 1:00, :55 and :50
6 x 75 swim free br3 or 4/2 (or, go all 6 backstroke if you'd like- if you have flags)- all @ 1:05
go 50 long & strong, last 25 add kick and change gears
4 x 75 kick w/boards @ 1:40- desc 1-3 to max effort, hold for #4
Check HR then 50 easy
1:00 rest
3 times through:
300 pull free w/shnorkel/buoy/bands, paddles if you'd like- steady head position, even hip rotation
:20 rest to drop equipment
2 x 175 swim free br3 or 4/2 @ 2:40*, desc 1-2 to what you can
Check HR after #2, then 50 easy
*interval in 2nd round is 2:30, and in 3rd round try :10 rest
The goal on the 175's is for #2 to get faster from round to round
Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure you're on top of any summer reading assignments for school and think about your goals for SCY. Have a great day!
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