1:00 rest
2 rounds of (1st round w/fins, 2nd round NO FINS):
4 x 50 @ 1:00- go 25 ra2 la2 free drill/25 fast udk on side
2 x 100 sw/kick free by 50's desc 1-2 @ 2:00
4 x 50 @ 1:00- go 25 drill in MRS no free/25 fast udk on stomach
2 x 100 sw/kick by 50's in MRS (same stroke as drill on 50's above), desc 1-2 @ 2:00
No rest between rounds
After 2nd round, check HR then out & back easy
1:00 rest
3 times through:
1 x 50 swim free build, br3 or 4/2 @ :45/:50
3 x 50 swim in MRS (no free) @ 1:00- go 25m max effort/25m drill
1 x 100 swim free br3 or 4/2 @ 1:30/1:40- go 50 long & strong/50 add kick & change gears
2 x 50 swim in MRS (same stroke as 3 x 50 above) @ 1:15, desc 1-2 to fast
1 x 150 swim free br3 or 4/2 @ 2:10/2:15- go 100 long & strong/50 add kick & change gears
1 x 50 race max effort in MRS (same as 3 x 50/2 x50), giddyup here, target 1st 50 split of 100 goal time
1st two rounds are MRS (same stroke for both rounds);
3rd round can be choice, but same stroke for the 3 x 50/2 x 50/1 x 50
If there is time, we'll go a 4th round with faster intervals on the freestyle 50/100/150
Warmdown a bit before you get out. Be sure to fuss over your Mum today, maybe even do EVERYTHING for her today...that would be nice. Regular schedule this week. Make sure you're ready for the week ahead at school, have a great day!
No comments:
Post a Comment