1:00 rest
After your own warmup (about 20 minutes of kicking & drilling, some skulling too)...
2 times through:
3 x 100 swim/kick by 50's @ :10 rest (Rd1, kick is on back; Rd2 kick is w/boards), desc 1-3
6 x 25 @ :10 rest
odds, swim at 200 setup
evens, swim 12y MAX EFFORT, 12y drill
Check HR after last 25, then get right into...
100 kick/drill by 25's- on the kick hold your body line; on the skulling feel the h2o on hands/forearms
1:00 rest between rounds
After 2nd round...
4 x 50 swim/kick fly by 25's @ :10 rest (#3 is swim strong/even free br3 or 4/2 @ :05rest), desc 1-3
1 x 75 swim IM (no free)- long smooth effort here, get time & check HR
25 easy back to the start end
4 x 50 swim/kick backstr @ :10 rest (#3 is swim free br3 or 4/2 strong/even @ :05r as above), desc 1-3
1 x 75 swim strong IM (no free)- better effort than 1st 75, get time/check HR
25 easy to the start end
4 x 50 swim/kick breast @ :10 rest (#3 is swim free @ :05rest as above), desc 1-3
1 x 75 swim max effort (no free), get time & check HR
125 easy drill/choice by 25's before you get out.
Enjoy the last little bit of your Summer vacation, get excited for the SCY season kicking off on the 26th. Have a great day!
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