1:00 rest
With fins:
8 x 25 breast pull w/free kick @ :35 (#'s 4&8 are fast udk on stomach @ :35)
6 x 75 @ 1:20- 2 dolph kicks 1 breast pull, desc 1-3, with flipturns
Check HR, then take fins off & get right into...
250- odd 50's choice backstroke drill/even 50's kick on back (fast/easy by 25's)
1:00 rest
3 times through:
(You go 4 x 100 then (2x) 2 x 50/1 x 25/1 x 75- that's all one set, go 3 rounds...)
4 x 100 w/shnorkels @ 1:40-
1- 25 surface kick/75 swim freestyle smooth & long (last 25 overkick)
2- 25 swim free/25 surface kick/50 swim free (last 25 overkick)
3- 50 swim free/25 surface kick/25 swim free (last 25 surface kick
4- 75 swim smooth & long free/25 surface kick (that last 25 is overkick!)
Check HR after #4, then :20 extra rest before...
2x{2 x 50 swim back/breast by 25's @ :50, desc 1-2 ("IM style")
{1 x 25 swim max effort breaststroke @ :30- trying to be better than :16 here
{1 x 75 @ 1:30 swim free br3 or 4/2 with big fat kick- think "finishing speed" here!
Check HR after each round, but no additional rest between rounds
After 3rd set, 150 drill/skulling by 25's in MRS (no free)
(I had goal pace 50's planned until the end of workout, but we wound up losing our lanes after 90 minutes)
Warmdown a bit before you get out. Do some homework today & offer to help around the house. Thursday we're back at GMU right at 5a. Have a great day!
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