1:00 rest
2 x 150 @ 2:20-
50 drill/50 kick/50 drill
11 x 50 in odds & evens as follows:
odds @ :55- drill/kick by 25's, build the kick
evens @ :45- swim/kick by 25's, desc 1-5 to what you can (same stroke as drill on odds)
2 x 150 @ 1:50 (or @ 2:00)-
desc 50's 1-3;
On #2, go to a hand touch at the 100 and get your last 50
Check HR, then 1:00 rest
6 x 75 @ :55 (or @ 1:00)
1-2, 50 smooth/25 add kick
3-4, 25 smooth/50 add kick
5-6, swim desc 1-2 to max effort
Check HR/50 easy
1:00 rest
5 times through, all goal pace is at mile goal pace...
1 x 100 swim free @ 1:10 (or 1:15)- go 50 cruise/50 add kick
1* x 100 swim at goal pace @ 1:10 (or @ 1:15)
Check HR, then easy 25 @ :50, then continue right into...
3 x 50 swim at goal pace @ :10 rest (all @ 2:00)- check HR, stay on interval for...
1 x 75 race- think finishing speed here!
Check HR/100 easy between rounds
*in 3rd & 5th rounds, go 2 x 100 at mile goal pace @ 1:20
After 5th round-
1 x 450 pull w/shnorkel & choice equip, desc 150's to what you can- nothing sloppy here
1:00 rest, then...
MYSTERY SET-
Today we finished with a single 150 race from a dive
Warmdown as needed before you get out. Use your time wisely this weekend & take good care of yourselves away from the pool. Regular schedule on Monday, then Tuesday Morning before you go on break. Have a great day!
No comments:
Post a Comment