1:00 rest
4 times through:
2 x 75 @ 1:20, drill-kick (fast udk)-drill by 25's
3 x 50 swim/kick by 25's desc 1-3 to what you can @ :55* (@ 1:00* Sr Prep)
1 x 50 kick fast for time @ 1:00
No additional rest between rounds
*2nd rd @ :50 (SrP @ :55)- no free
*3rd rd @ :55 (SrP @ 1:00)- go MRS, no free
*4th rd @ :45 (SrP @ :50)- go freestyle
Check HR after each 50 kick
After 4th round, 50 easy
1:00 rest
5 rounds of:
1 x 100 swim free br3 or 4/2 @ 1:20- must be under 1:05 (SrP @ 1:30, be under 1:10)- get time
1 x 75 kick fast for time w/bds @ 2:00- goal is to be as fast or faster than what you went on the 100
1 x 150 swim free br3 or 4/2 @ 2:10, be under 1:35 (SrP @ 2:20, be under 1:45)
1 x 50 kick max effort w/bds @ 1:30
No additional rest between rounds, check HR after each 50 kick
After the 4th round, we finished up with...
100 easy choice loosen
1:00 rest
1 x 75 kick w/bds, max effort, get time
:30 rest
1 x 100 race free from a dive, goal is to be faster than your 75 kick
Warmdown a bit before you get out. Do an excellent job in school today and watch your email for an update on the Wednesday/Thursday schedule this week. Have a great day!
No comments:
Post a Comment