1:00 rest
3 x 150 @ 2:40-
1- 50 drill, 25 kick on back (x2)
2- 50 swim dps, 25 dolph kick on side (x2)
3- 50 swim fast turn, 25 skulling (x2)
Check HR, then get right into...
100 kick on back- desc 25's 1-3 to fast, then last 25 choice skulling
1:00 rest
With fins:
18 x 25 in sets of 6-
1-2, fly pull free kick drill @ :35
#3- swim fly fast @ :30
4-5, fly pull free kick drill @ :35
#6- fast udk on stomach @ 1:00- one breath if needed
Check HR after #18, then fins off & 50 easy
1:00 rest
AMRAP:
3 x 75 swim 25 fly/50 back @ 1:10 (SrP @ 1:15), desc 1-3 to fast
2 x 100 swim free br3 or 4/2 @ 1:25 (SrP @ 1:35)- go 50 long & strong/50 add big fat kick
1 x 100 swim free @ 1:20* (SrP @ 1:30*)- giddyup & go here!
1 x 100 kick fast on back @ 2:00- focus on 4 fast udk's off each wall- but make it fast!
No rest between rounds
*100 swim giddyup gets :05 faster by round- stay in the set until you miss the interval
Until 10:45a, finish up with...
With fins:
75's swim @ 1:30 desc 1-3 to max effort-
1-3, free swim
4-6, swim MRS no free
7-9, swim choice (all the same stroke)
10-12, kick on back
Warmdown a bit before you get out. Enjoy your time off (no workout tomorrow), but don't waste it. Sunday back at StJ for LCM...Have a great day!
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