1:00 rest
3 x 150 @ 2:40-
25 drill/50 swim w-fast turn/25 kick on back fast udk; last 50 kick wbds, desc 1-3
Check HR, then...
3* rounds of:
2 x 25 drill in MRS @ :35 (no free)
2 x 25 swim in MRS @ :30- same stroke as drill
#1, 200 set up
#2, max effort
2 x 25 kick w/boards @ :25- crank it up here to be under :20!
*After Rd1, 150 swim free br3 or 4/2- desc 50's 1-3 to what you can
After Rd2, go 2 x 100 swim free br3 or 4/2 desc 1-2 @ 1:20 (SrP @ 1:30)
After Rd3, go 3 x 75 swim free br3 or 4/2 @ 1:10 desc 1-3 to giddyup!
Check HR after each round, then out & back easy before next round
4 times through:
6 x 25 partner kick sprints w/bds @ :40 (#3-4 on back, focus on racing the udk's)
1 x 75 kick on back max effort- go one at a time here, :05 apart
>target your 100 scy freestyle goal time for this 75 kick (get out after you get your time)
After everybody has finished the 75...
1 x 25 fast udk on stomach from a dive- as fast as you can go
Check HR after each round
With fins, finish up with...
AMRAP:
3 x 25 @ :40
odds, 15y swim max effort/10y easy
#2- swim fast for time, try to be under :11 (dudes) or under :12 (ladies)
:20 extra rest, then...
1 x 75 swim for time (same stroke as 25's)- max effort @ 2:00
Go odd rounds free, even rounds NO FREE
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race in Greensboro this weekend. have a great day!
No comments:
Post a Comment