1:00 rest
With shnorkels & boards:
9 x 100 in 3's-
1-2 @ 1:45, 25 ra2 la2 free drill/50 superhero kick/25 choice free drill
#3- kick w/bds face in water, get time & desc 1-3 (@ 2:00)
No rest between rounds of 3
Check HR after #9, then 1:00 rest
8 x 25 drill in MRS @ :35- except #'s 3/5/7 are fast udk on stomach
Check HR, then :30 rest
3 times through:
3 x 50 sw/k by 25's in MRS (no free) @ :50, desc 1-3 to fast (SrP @ :55)
#2 is straight swim in MRS (no kick), same interval
6 x 100 swim free br3 or 4/2
Go 2 each @ 1:25/1:20/1:15 (SrP go @ 1:30/1:25/1:20)
Interval gets :05 faster by round, you'll have to hustle to make the last round
Check HR, then 50 easy after each round
With fins, finish up with...
AMRAP:
2 x 25 @ :35- 20y swim fast/5y coast
1 x 25 fast udk on stomach @ :35
:15 extra rest
1 x 50 swim max effort (same stroke as 25's)- goal is better than your 50 SCY time (@ 1:00)
Change stroke by round if you'd like
Warmdown a bit before you get out. Do an excellent job in school today & remember, workout tomorrow morning and Friday is at the St. James. Have a great day!
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