1:00 rest
First LCM workout/modified swimdown from the meet...
4 rounds of:
1 x 50 @ 1:00- stroke drill
1 x 50 swim build (35m)/fast udk on stomach (last 15m) @ 1:00
2 x 50* kick on back @ 1:15, desc 1-2 to fast
*50's kick are w/bds in 2nd & 4th rounds
No rest between rounds, check HR after 4th round- then 1:00 rest
Instead of 20min swim...
12 x 100 @ 1:45 as follows:
1&2, swim smooth & long free br3 or 4/2
#3- swim free/no free by 50's, JMI
No rest between rounds of 3, check HR after #12, then 1:00 rest
Instead of 12min pull with shnorkel & buoy...
16 x 50 pull as follows:
1-3 @ :55, smooth & long
#4- still pull but @ :45, JMI, but nothing sloppy
*2nd round of 4 x 50 is swim w/shnorkel (no buoy)
No rest between rounds of 4, check HR after #16, then 1:00 rest
Instead of 10 minute kick...
12 x 50 @ 1:10 in sets of 4:
1- kick wbds
2- kick on back, 2nd 25m is free kick w/arms pointed UP
3- all udk on stomach, 2nd 25m is max effort
4- all kick fast for time w/boards- max effort here!
No rest between rounds of 4, check HR after #12
Warmdown a bit before you get out. Do an excellent job in school today & be sure to ask me if you have any questions about the new schedule (which goes until you get out of school). Have a great day!
No comments:
Post a Comment