1:00 rest
With fins,
9 x 75 @ 1:15
1-2, 50 backstroke drill (6ks or up/down/over drill), 25 kick (1/2 dolph 1/2 choice)
#3, swim 50 backstroke, 25 dolph kick as far as you can make it; desc 1-3
Check HR after #9, then 25 easy
Take fins off...
1 x 150 choice drill/skulling by 25's
1:00 rest
3 times through:
2 x 100 swim free/back by 50's @ 1:25 (1:35), desc 1-2
3 x 50 kick w/boards @ :55, desc 1-3
1 x 50 swim free br3 or 4/2 @ :40
1 x 50 kick fast for time w/boards @ 1:15
1 x 150 swim backstroke fast for time
Check HR
:30 rest between rounds
100 easy choice after 3rd round
8 x 25 drill in MRS @ :35
Then...
AMRAP...
4 x 50 swim at 200 gp @ :55 (every 3rd rd @ :45)
Check HR, right into...
25 drill @ 1:00
25 race MAX effort, get time
75 easy drill/kick/drill by 25's
1:00 rest between rounds
DISTANCE-
AMRAP...
2 x 75 swim free br3 or 4/2 @ 1:10- 50 long & strong/25 big kick
4 x 50 swim at mile or 1000 gp @ :50
Check HR, then right into...
25 easy @ :40
1 x 75 race faster than gp (finishing speed here!)
Check HR, 1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today and be sure to thank your parents for getting you here to South Run this morning. Tomorrow, we're back at CCF (5a). Have a great day!
No comments:
Post a Comment