1:00 rest
2 x 150 @ 2:30- 50 drill/25 kick then 25 skulling/50 kick- go fast/easy by 25's on the kick
2 x 125 @ 1:50- go swim/kick by 25's and desc the 25's swim (same stroke for entire 125)
:30 rest, check HR
4 x 50 swim strong & even free br3 or 4/2 @ :45
6 x 25 @ :25 as follows-
odds, swim build to race pace
evens, 15y swim max effort then 10y dps
4 x 50 swim @ :45- faster avg than 1st rd of 50's, but still even
6 x 25 @ :25 as follows-
odds, swim max effort
evens, cruise- but not sloppy
:30 rest, check HR
1 x 300 pull free w/choice equip- desc 100's 1-3 to what you can
Check HR then 1:00 rest
500 goal pace as follows:
6 x 50 swim at gp @ :40/:45
25 easy choice @ :40/:45
75 swim faster than pace- finishing speed here!
Check HR, then 150 drill/choice by 25's
1:00 rest
6 x 75 swim at gp @ 1:00/1:05
out & back easy @ 1:00/1:05
100 swim faster than goal pace- finishing speed
Check HR then 200 kick/choice by 25's
1:00 rest
12 x 100 in 3/3/6-
1-3, 2 cruise @ 1:10/1:15
#3 is 2 x 50 swim at gp @ :10 rest (@ 1:30)
Check HR after 2nd 50, but no extra rest between #3 and #4...
4-6, 1 cruise @ 1:10/1:15
#2&3 are both 2 x 50 swim at gp @ :10 rest (@ 1:30)
Check HR after last 50, then out & back easy @ 1:00
7-12, go odds cruise @ 1:10/1:15 and evens swim at gp @ 1:20/1:30
Check HR after last 100, then get right into...
300 pull free w/choice equipment
1:00 rest, check HR again
MYSTERY SET-
Today we finished up with a single 125 race from a dive- goal is to be faster than 1/4 your 500 goal time
Warmdown as needed and get excited for the Alumni Meet this weekend. Have a great day!
No comments:
Post a Comment