1:00 rest
2x:
2 x 125 @ 2:00- go 50 swim/drill by 25's, then 3rd 25 is kick on back, then 50 swim/drill
4 x 75 @ 1:10-
1-2, k/sw/k by 25's, desc 1-2
3-4, sw/k/sw by 25's, desc 1-2
No rest between rounds
Go 1st rd free, 2nd rd no free
Check HR after 2nd rd, then 1:00 rest
4 times through:
1 x 125 swim (modified) IM @ 1:40
1 x 100 swim free br3 or 4/2 @ 1:10 or 1:15 (go 50 smooth/50 add kick)
No rest between rounds.
"Modified" IM is as follows (by round)-
#1- 25 fly/100 free (big kick on last 25)
#2- 25 fly/25 back/75 free (big kick on last 25)
#3- swim 75 IM, 50 free (big kick on last 25)
#4- swim 100 IM, last 25 kick fast on back
Check HR after 4th round, then 50 easy
1:00 rest
3 rounds of:
1 x 150 swim free @ 1:50/2:00
3 x 50 swim at mile goal pace @ :40
Check HR after each round, then out & back easy @ 1:00
NOTE: 150 free is 100 smooth/50 add kick (rd1), 75 smooth/75 add kick (rd2) and desc 50's 1-3 (rd3)
50's goal pace are at mile pace, all @ :40- except, 3rd round can be @ :10 rest if you'd like
100 easy after 3rd round
With fins, finish up with...
3x: 3 x 25 @ :50- go 15y swim max effort/:10y coast "superhero" float to the wall
1 x 25 race udk from a dive @ 1:30- who can be under :10 each round?
Change strokes for the 15y max effort by round if you'd like
No additional rest between rounds
Warmdown as needed before you get out. Take good care of yourselves away from the pool & get excited to race next week. Have a great day!
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