1:00 rest
With fins, 4 times through:
3 x 25 drill @ :35
2 x 50 kick on back @ :50, desc 1-2
1 x 75 @ 1:30- 25 swim build to fast (same stroke as drill)/25 kick on back arms up/25 udk
No rest between rounds
Go odd rounds free, even rounds no free
After 4th round, check HR and take fins off, get right into...
150 drill/skulling by 25's
1:00 rest
AMRAP-
1 x 150 swim free br3 or 4/2 @ 2:00 (SrP @ 2:10)- go 100 smooth & long/50 add kick
1 x 150 swim free- as above, except 75/75
2 x 75 @ 1:20- 50 swim free/25 drill in MRS
#1- 50 swim free is 200 setup
#2- 50 swim free is giddyup the kick!
1 x 150 @ 3:00-
50 swim strong/even freestyle to a hand touch
:10 rest
50 swim max effort in MRS (same stroke as drill on the end of the 75's)
50 drill in MRS (same stroke as previous 50
1 x 150 swim in MRS, various from round to round (same stroke as previous 150):
Rd1, 3 x 50 swim at 200 gp @ :50
Rd2, 3 x 50 swim gp @ :10 rest
Rd3, 3 x 50 swim max effort @ 1:00
Check HR after each round
After 3rd round...200 easy drill/kick by 50's
After 6th round (if we get that far)...150 choice/skulling by 25's
Warmdown a bit before you get out. Do an excellent job in school today, get excited for the MAKOS Qualifier next weekend. Have a great day!
No comments:
Post a Comment