1:00 rest
With fins, 3 times through-
4 x 25 fly pull free kick drill @ :35
2* x 75 @ 1:10- 25 swim fly/50 kick on back (focus on udk's)
*in 3rd round, the 50 kick on the 75's is swim backstroke
No rest between rounds
Check HR after 3rd round, then take fins off and get right into...
150 drill/skulling by 25's
1:00 rest
2 times through:
3* x 50 swim fly/free by 25's @ :50 (:55)
*2nd 50 is all swim free br3 or 4/2 @ :40 (:45)
3* x 75 swim IM (no free) @ 1:10 (1:15) desc
*2nd 75 is all swim free br3 or 4/2 @ :55 (1:00)
3* x 50 kick fast for time @ 1:00 with boards
*2nd 50 is 2 x 25 kick fast @ :10 rest
Check HR after each round, then out & back easy @ 1:30
Two options today...
DISTANCE-
3 rounds of:
2 x 350 swim free @ 4:30- 200 swim long & strong/150 add kick & change gears; desc 1-2
5 x 50 swim free at mile gp @ :50
Check HR after #5, then...
25 easy choice @ 1:00
1 x 75 swim faster than gp @ 1:30
Check HR after each 75, but no additional rest between rounds
STROKE GROUP-
AMRAP:
4 x 25 drill in MRS @ :35- #3 is swim build to race pace tempo
4 x 50 swim at 2nd 50 split of 100 goal time @ 1:00 (ask if you don't know your goal splits)
3 x 50 swim freestyle @ :50- 2nd gear here, smooth & long
Check HR after last 50 MRS and 3rd 50 free
No additional rest between rounds
Change stroke for 25's drill/50's swim 2nd 50 split after 3rd round if you'd like
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our RACE DAY set tomorrow. Have a great day!
No comments:
Post a Comment