1:00 rest
9 x 50 @ :50-
1-2, swim with fast turns (race pace here)
#3, drill/fast udk by 25's
Check HR after #9, then easy 50
1:00 rest
4* rounds of:
150 swim free or back @ 2:00- 75 smooth & long, then 75 add kick & change gears
4 x 50 swim at 200 gp @ :50
Check HR, then 50 drill
1:00 rest between rounds
*in 2nd round, gp 50's @ :45
in 3rd round, gp 50's @ :10 rest
in 4th round...race a BROKEN 200 in heats (75/50/75 @ :15 rest)
Warmdown a bit before you get out. Do an excellent job with your classes today & keep up the good work with your Study Hall hours. Have a great day!
No comments:
Post a Comment