1:00 rest
With shnorkels, 2 times through:
4 x 75 @ 1:20- 50 fist free drill, 25 superhero kick
6 x 25 @ :35-
1-2, swim free (go 200 set up/max effort by 25's)
#3- porpoise kick (not straight "udk," but udk then surface for a breath through shnorkel, then udk)
No rest between rounds, check HR after 2nd round, then shnorkels off
4 rounds:
3 x 50 swim free br3 or 4/2 @ :45 (SrP @ :50 or :55)- 1st 25 is smooth & long; desc 2nd 25 1-3
1 x 50 swim giddyup @ :40* (SrP @ :45 or :50)- this interval gets :05 faster by round
No rest between rounds; after last 50 (@ :25!! or @ :30!!, etc...) check HR then get right into...
150 choice drill NO FREE/skulling- by 25's (don't rush the skulling)
1:00 rest
4 times through (maybe 5 if we have time):
1 x 125 swim free br3 or 4/2 @ 1:45 (or @ 1:50)- go 75 smooth & long, then 50 add big kick
1 x 125 swim IM (last 25 is free kick on back) @ 2:00- get time
1 x 75 kick max effort with boards @ 1:30- get time
1 x 50 kick max effort on back- get time, add to 75
:10 rest
1 x 25 kick max effort with boards- get time, add to 75 & 50 for 150 total
Check HR then 50 easy after each round
If there is time...
BROKEN 150 kick w/boards- 3 x 50 @ :10 rest
Can you be faster than your avg time from the 150's above???
Warmdown a bit before you get out. Do an excellent job in school today- watch your email for the holiday schedule. Regular time tomorrow here at GMU. Have a great day!
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