1 x 600- 300/200/100
1:00 rest
Warmup>>> as you feel, 20-25 minutes; then...
2 x 400 swim free @ :20 rest
250 cruise/150 add kick
7 x 50 @ :50/:40 as follows-
odds, swim/kick by25's @ :50, no free, desc 1-4 to what you can
evens, swim strong/even free br3 or 4/2 @ :40
1 x 250 swim free br3 or 4/2
80-85% effort, get time
Check HR/1:00 rest
2 x 400 swim free @ :20 rest
200 cruise/200 add kick
7 x 50 @ :50/:40 as follows-
odds, swim IM order by 25's @ :50, focus on fast turns
evens, swim strong/even free br3 or 4/2 @ :40- faster avg than 1st rd
1 x 250 swim free br3 or 4/2
Faster than 1st 250, but focus on your stroke/body line
Check HR/1:00 rest
2 x 400 swim free @ :20 rest
150 cruise/250 add kick
7 x 50 @ :50/:40 as follows-
odds, kick on back @ :50, fast udk's off each wall & desc 1-4
evens, swim strong/even free br3 or 4/2 @ :40, fastest avg of the set
1 x 250 swim free br3 or 4/2
Fastest of the day, but nothing sloppy
Check HR
Warmdown with a 250-
odd 50's drill/skulling by 25's
even 50's are easy kick on back
Check HR again before you get out
Enjoy your time off today. Tomorrow and Friday Morning are 7-8:30a at GMU. Have a great day!
No comments:
Post a Comment