1:00 rest
Warmup today was a big set of 75's:
drill/kick/drill, then swim/kick/swim then kick/swim/kick (by 25's)
Focus on bodyline/head position, even rotation and firm hands
After that we got into a set of 100's as follows:
3 x 100 @ 1:30 (SrP @ 1:40) swim free- go smooth & long/add kick by 50's, desc 1-3
3 x 100 @ 1:30 (1:40) swim free- except 4th 25 is kick free on back, desc 1-3
3 x 100 @ 1:30 (1:40) swim free- except 3rd 25 is swim breaststroke, desc 1-3
3 x 100 @ 1:20 (SrP @ 1:30) swim free- except 2nd 25 is swim backstroke, desc 1-3
3 x 100 @ 1:20 (SrP @ 1:30) swim free- except 1st 25 is swim fly, desc 1-3
:30 rest, check HR, then continue right into...
3 x 100 swim free @ 1:15 (SrP @ 1:25) desc 1-3 to what you can
Check HR then 50 easy
2 rounds of:
2 x 75 @ 1:20- 25 kick fast wbds, 50 swim choice
2 x 75 @ 1:20- 50 kick fast wbds, 25 swim choice
2 x 75 @ 1:40- all kick fast wbds, max effort here!
Check HR after #6, then :30 rest before...
1 x 150 swim free for time
Check HR then 100 easy
Go 1st round free (75's kick), 2nd round no free (but only one kick throughout)
With fins, finish up with...
AMRAP:
2 x 25 @ :40- swim 15y fast/10y easy
1 x 25 swim all fast @ :20
1 x 25 easy choice @ 1:00
1 x 50 RACE @ 1:30- 25 lungbuster (udk)/25 SYFO (sprint your face off)- goal is 50 scy best time
No additional rest between rounds
Go odd rounds free, even rounds no free (should be MRS)
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- don't slack off just because you have a big break coming up. Tomorrow is at StJ (12:15-1:45p), but it will be SCY due to our meet. Have a great day!
No comments:
Post a Comment