1:00 rest
With fins, 3 rounds of:
3 x 75 drill/kick/drill by 25's @ 1:10- kick is free on back w/arms pointed up
2 x 25 swim (same stroke as drill above) fast @ :10 rest
No rest between rounds
Check HR after 3rd round, then easy back to the start end
Fins off, get right into...
150 drill/skulling by 25's
1:00 rest
3 times through:
3 x 50 swim strong/even free br3 or 4/2 @ :50* (*gets :05 faster by round)
1 x 75 swim/kick/swim faster by 25's in MRS- no free on MRS
:30 rest between rounds, check HR
75 drill/kick/drill by 25's after 3rd round, then 1:00 rest
2 options today:
DISTANCE-
3 times through:
1 x 350 swim free br3 or 4/2- go 200 long & strong/150 add kick & change gears
:20 rest, check HR
7 x 50 swim at goal pace (pick one gp, stick with it) @ :50* (*@ :45 in Rd2 and :10r in Rd3)
Check HR after each round, then...
Out & back easy @ 1:30
No additional rest between rounds
STROKE GROUP-
AMRAP:
2 x 25 drill @ :30
4 x 50 swim at 200 gp in MRS (no free on MRS) @ :55 (Rd2 @ :50, Rd4 @ :45)
2 x 25 swim max effort @ :10 rest- think finishing speed here!
Check HR, then 50 easy
1:00 rest between rounds, not more than that
Warmdown a bit before you get out. Be sure to thank your parents for getting to workout today- and be grateful for all the people in your life who love you, all the nice things they provide for you. We all have a lot to be thankful for, and this is the time of year to acknowledge that. Have a great day!
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