1:00 rest
4 x 75 dr-k-dr by 25's @ 1:05, desc the 25's kick 1-4
1 x 225 swim free- build kick by 75's
Get time & check HR, then 25 easy
:30 rest
4 x 100 @ 1:30- dr/sw/dr/kick by 25's, kick is fast
1 x 225 swim free- desc 75's to what you can
Get time & check HR, then 25 easy
:30 rest
8 x 25 odds & evens as follows:
odds, swim max effort for 20y, stop at far flags & coast to wall from your momentum- @ :30
evens, kick fast choice from a dive @ :40
1 x 225 swim free- goal is (at least) faster than half your 500 free goal time
Get time & check HR, then 75 easy choice
1:00 rest
3 x 50 swim at 500 goal pace @ :40
1 x 75 swim faster than pace @ 1:30
1 x 75 easy choice @ 1:30
4 x 50 swim at 500 goal pace @ :40
1 x 75 swim faster than pace @ 1:30
1 x 75 easy choice @ 1:30
5 x 50 swim at 500 goal pace @ :40
1 x 75 swim faster than pace @ 1:30
1 x 125 easy choice @ 2:30
4 x 75 swim at 500 goal pace @ 1:05
1 x 50 swim faster than pace @ 1:30
1 x 150 easy choice @ 2:30
3 x 75 swim at 500 goal pace @ 1:05
1 x 50 swim faster than pace @ 1:30
Check HR, then 25 easy, right into...
250 drill/choice by 50's
:30 rest
250 pull w/shnorkel & choice equip (swim perfect/choice by 50's)
1:00 rest
MYSTERY SET:
BROKEN 250 as follows:
100 from a dive- :10 rest
3 x 50 from a push @ :10 rest
Subtract :30 to get your time
Warmdown as needed and get excited for tomorrow's BROKEN MILE. Have a great day!
No comments:
Post a Comment