1:00 rest
With fins,
3 x 100 @ 1:40- 50 ra2 la2 free drill (head still, long stroke, rotate evenly), 50 kick on back
6 x 75 @ 1:20- 50 breast pull w/dolph kick & flip turns, last 25 dolph kick on side (face lockers)
16 x 25 in sets of 4-
1-4, dolph kick w/boards fast @ :45 (go partner kick)
5-8, fast udk on stomach to 15m, then choice to the end
Check HR after #16, then take fins off and go a single 100, dr-k-dr-skulling by 25's
1:00 rest
5 x 50 swim long/strong free br3 or 4/2 @ :45 (:50)
4 x 50 swim/kick by 25's (free) @ :50 (:55)
3 x 50 all kick w/boards (fast/easy by 25's) @ :55 (1:00)
:30 rest, check HR
3 x 50 swim strong/even free br3 or 4/2 @ :45 (:50)
4 x 50 swim/kick by 25's choice @ :50 (:55)
:30 rest
5 x 50 kick fast w/boards @ :55 (1:00)- max effort here!
Check HR then 50 easy
1:00 rest
3 rounds of (middle round on back), all @ :40 per 25...all at MAX EFFORT:
25 kick/50 kick/75 kick/100 kick/75 kick/50 kick/25 kick
Check HR, then 50 easy after each round
1st round is free
2nd round on back (free kick)
3rd round is IM w/boards (IM order by 25's)
Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank your parents for getting you to workout this morning. Let me know if you have any questions about the schedule. Have a great day!
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