1:00 rest
4 rounds:
1 x 25 skulling @ :40
1 x 25 drill @ :30
1 x 50* sw/k by 25's (same stroke as 25 drill) @ :50 (SrP @ 1:00)
*swim is build to fast turn, kick is max effort
Go 2 rounds free, 2 rounds in MRS (no free)
Check HR after 4th round, then 50 easy
3 times through:
3 x 50 swim s/e free @ :45 (SrP @ :50)- last round is :05 faster
2 x 75 sw/k/sw by 25's in MRS @ 1:20, desc 1-2 to fast
1 x 100 swim IM @ 1:40- get time and desc from round 1-3
No additional rest between rounds
Check HR after 3rd round, then 50 easy
3 total rounds:
1 x 125 swim free @ 1:45- go 75 cruise/50 add kick & change gears (SrP @ 1:50)
1 x 25 swim free @ 1:45- go 50 cruise/75 add kick & change gears (SrP @ 1:50)
1 x 125 swim free @ 1:30- hustle to make the interval (SrP @ 1:50)
1 x 75 swim IM (no free) fast for time @ 2:00- get time for each round
No additional rest between rounds
With fins, finish up with...
AMRAP:
2 x 25 swim @ :35- go 15y race (max effort)/10y easy
1 x 25 swim all max effort @ :20
1 x 25 easy @ :40
1 x 50 RACE @ 1:00 as follows-
25 LUNGBUSTER (fast udk on stomach)
25 swim max effort (Sprint Your Face Off, or "SYFO")
Goal on the 50 is to be faster than your best 50 time (SCY)
No additional rest between rounds, check HR after each 50
Change stroke after every two rounds if you'd like
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend (or train). Have a great day!
No comments:
Post a Comment