With fins, 4x:
2 x 25 @ :35, fly pull free kick drill
1 x 25 swim fly @ :35, build
1 x 50 @ :45- go udk on stomach/swim fly by 25's, all FAST
No rest between rounds of 4
Check HR after 4th round, then take fins off & go a 50 easy
1:00 rest
3 x 75 swim @ 1:30- go 25 swim fly/50 swim free br3 or 4/2; desc 1-3 to max effort, get time
1:00 rest
Take your time from the fast 75 above, add :10 to that time for the next set
AMRAP:
1 x 50 swim smooth & long @ :50
1* x 75 swim 25 fly/50 free @ (***) your interval is your fast 75 from above plus :10
*Add 1 x 75 to each round, see how many you can go ("how high can you fly?")
No rest between rounds, until you get to 4 x 75, then go a 50 easy and try 5 x 75
Warmdown a bit before you get out. Do an excellent job in school today and remind your parents there is NO WORKOUT tomorrow morning (Friday, 5/2). Have a great day!
Distance Set- good early season distance work here:
1 x 400, strong/even
:20 rest
3 x 250 swim desc 1-3 to what you can @ 3:30, get time on #3
Check HR
2 x 400 @ :20 rest, strong/even
:20 rest
2 x 250 swim desc 1-2 @ 3:30, #2 should be faster than #3 above
Check HR
3 x 400 @ :20 rest, strong/even
:20 rest
1 x 250 swim for time, fastest of the day
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