1:00 rest
W/bds & shnorkels, 3* rounds of:
2 x 50 ra2 la2 free drill @ 1:00
4 x 25 @ :30-
1&4, swim free build
2&3, superhero surface kick, desc 1-2
2 x 50 kick w/bds (face in water) @ 1:00, #1 fast/easy, #2 all fast for time
No rest between rounds
*in Rd3...
50's drill are choice free drill
50's kick at end are 75's @ 1:30, 25 kick wbds/50 swim free desc 1-2 to fast
Check HR after 3rd rd, then drop shnorkel & get right into...
150 drill in MRS (no free)/skulling by 25's
1:00 rest
15 x 100 in sets of 3 as follows:
1-2 @ 1:45, go 25 drill in MRS (no free)/50 swim free (add kick 2nd 25)/25 swim in MRS, #2 faster
#3, all kick fast w/boards @ 2:00
#4-6, swim free br3 or 4/2 @ 1:25 (long & strong/add kick by 50's), keep track of avg time
#10-12, swim free br3 or 4/2- all strong & even, hold faster avg than #4-6
Check HR after #15, then 50 easy
1:00 rest
With fins, finish up with...
4x through:
2 x 25 @ :40, go 15y swim fast/10y swim easy
1 x 25 swim max effort @ :20
1 x 25 fast udk on stomach @ 1:00
1 x 50 swim for time, race your teammates here! @ 1:30
Go odd rounds free, even rounds no free
No rest between rounds
Warmdown a bit before you get out. Enjoy your time off today and remind your parents that workout tomorrow morning is at 5a, but for Thursday & Friday it's 7-8:30a. Have a great day!
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