1:00 rest
With fins:
16 x 50 @ 1:00-
1-4, kick on back; go 35m fast/15m free kick arms pointed UP
5-8, go 35m drill/15m fast udk on stomach (no free drill for 13-16)
Check HR after #16, then take fins off/out & back easy
1:00 rest
3 rounds:
3 x 150 @ 2:30-
50 (MRS), 35m swim build/15m drill
50 swim free br3 or 4/2, all long & strong
50 swim free, add a big fat kick & change gears
3 x 50 @ 1:05, all in MRS (same stroke as first 50 of 150's)-
1, go 35m swim build/15m drill
2, go 35m swim fast/15m drill
3, all swim fast for time
Check HR, then out & back easy @ 1:30
100 easy after 3rd round, then 1:00 rest
With fins, finish up with...
AMRAP:
25 drill @ :40
50 swim @ 1:00- go 25m build/25m fast
25 fast udk @ :40, only 1 breath!
50 easy choice @ 1:00
50 swim max effort @ 1:00
Change stroke by rounds
No extra rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today & remember to watch your email for workout info for Monday (Memorial Day). Also, if you haven't already registered for next year, register for the same group you're currently in. Email Heather if you have any questions. Have a great day!
No comments:
Post a Comment