1 x 600- 300/200/100
1:00 rest
For anybody racing this weekend (14&U @ UMD)-
Meet Warmup
1:00 rest
18 x 50 in sets of 6 as follows:
1- drill @ 1:10
2-3, sw/k by 25's desc 1-2 @ :50 (same stroke as 1st 50 drill)
#4, 2 x 25 kick w/bds @ :40 (1st 25 is 10y fast/15y easy; 2nd 25 is 15y fast/10y easy)
5-6, swim free br3 or 4/2 @ :40 (#5 is cruise/not sloppy, #6 is strong/even)
Change strokes on #'s 1-3 by round
Check HR after #18, then 100 easy choice
1:00 rest
With fins, finish up with...
24 x 25 @ :40- "the usual" in sets of 4 (odd rounds of four are free, even rounds no free)
Fins off, work on starts before you go.
Get excited to race this weekend at UMD!!
Everybody else...
12 x 75 in sets of 4:
1-2, kick/drill/kick faster by 25's @ 1:20
3-4, 25 kick w/bds, 50 swim @ 1:10, desc these 1-2; same stroke as 1st 2 x 75
Go free/MRS no free/choice (one stroke) by 4's
1:00 rest, check HR
3 rounds:
3* x 50 swim IM order by 25's @ :50- fast turns throughout (*add 1 x 50 free to each round, @ :40)
1 x 75 @ 1:20 in MRS- swim/kick/swim faster by 25's, check HR
1 x 125* swim free br3 or 4/2- get time & check HR @ 1:35/1:25/1:15 by round)
No extra rest between rounds
Check HR, then 50 easy after 3rd round
4++ times through:
4 x 50 swim at 2nd 50 split of 100 goal time @ :50* in MRS (*gets :05 slower per round)
1 x 150 swim free br3 or 4/2 @ 2:10- go 75 smooth & long/75 add kick
1 x 50 kick fast for time w/boards @ 1:10 (add 1 x 50 kick per round)- get time
Check HR after each round, then 50 easy
++in 4th round, instead of 4 x 50 kick @ 1:10, we'll go a straight 150 kick for time
No additional rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at UMD. REGULAR WORKOUT TOMORROW MORNING HERE AT GMU. Have a great day!
No comments:
Post a Comment