1:00 rest
3 x 150 @ 2:30- first 100 is drill/swim by 25's, last 50 is kick w/bds (desc kick 1-3)
:30 rest, check HR, then continue right into...
1 x 125 swim free br3 or 4/2, go 75 long & strong/50 add kick; @ 1:35 or 1:45
3 x 75 swim-kick-swim by 25's @ 1:00 desc 1-3 (@ 1:10 if needed, breaststroke)
2 x 125 swim free as above, @ 1:30 or 1:40
2 x 75 swim-kick-swim (as above) @ 1:00, desc 1-2
3 x 125 swim free as above @ 1:25 or 1:35
1 x 75 swim-kick-swim, fastest of the day
Check HR, then 50 easy
2 times through:
6 x 50 swim at mile goal pace @ :40 (:45)
1 x 75 swim faster than gp
Check HR, then 50 easy
4 x 75 swim at mile gp @ 1:00 (1:10)
1 x 50 swim faster than gp
Check HR, then...
300 pull free w/shnorkel & choice equip
Check HR, then 1:00 rest
After 2nd round...
MYSTERY SET
Today we went a 275 race for time, trying to be faster than 1/6 of your mile goal time
Warmdown as needed. Tomorrow is here at AFC at 8a; remember, next week we start the outdoor schedule at CCF. Have a great day!
No comments:
Post a Comment