1:00 rest
With shnorkels, 2x:
2 x 75 @ 1:20- 50 ra2 la2 free drill, then 25 super hero kick
4 x 50 @ :55 swim build to fast turn/max effort superhero kick by 25's (Rd2 @ :50)
No rest between rounds
Check HR after Rd2, then go 150 skulling/breast kick on stomach (superhero style) by 25's
1:00 rest, take off shnorkels
16 x 100 in sets of 4* as follows:
1-3, 50 swim free (strong/even), 50 swim back/breast by 25's ("IM style") @ 1:30, desc 2nd 50
#4, kick fast for time with boards @ 1:45, keep track of times
No additional rest between rounds of 4
*in 2nd round of 4 x 100, go 2 x 100 swim & 2 x 100 kick for time; in Rd3, go 1 swim & 3 kick;
*in Rd4, the 4 x 100 are done as follows:
50 swim back/breast
50 kick fast for time w/boards
Go @ :55, then @ :50, then @ :45, then @ :40, by rounds of 2 x 50's
Check HR then 50 easy
1:00 rest
With fins, finish up with...
2 rounds of:
3 x 150 swim desc 1-3 to max effort @ 2:40
3 x 75 kick w/bds @ 1:40 desc 1-3 to max effort
3 x 25 @ 1:00- all max effort, all udk on stomach, goal is to be under :12 for all 3 x 25
No rest between rounds
Go 1st round free (150's) and 2nd round no free/no backstroke (150's)
Warmdown a bit before you get out. Do an excellent job in school today and remind your parents: NO WORKOUT ON FRIDAY MORNING! Have a great day!
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