1:00 rest
With buoys & shnorkels, 3 rounds of:
2 x 50 ra2 la2 free drill @ 1:00 (shnorkels only)
2 x 50 pull free @ :55, faster tempo on #2
2 x 50 kick free @ 1:05, hold buoy out front & desc 1-2
No rest between rounds
50's drill in 3rd round can be your choice
After 3rd round, check HR then continue right into...
3 x 150 pull free @ 2:15 (or @ 2:25), desc 1-3 to what you can
Check HR, then 50 easy skulling/put equipment up/100 kick choice on back
1:00 rest
With boards, 6* times through:
{1 x out/back @ :40- go 15m kick wbds/fwd ss/fast udk on stomach back to wall
{1 x 50 @ 1:20- swim max effort out to board then kick max effort to the far end
*After 2nd round: 1 x 100 kick fast for time on back, get time
*After 4th round: 1 x broken 100 kick wbds, go 2 x 50 @ :15 rest, be faster than 100 on back
*After 6th round: 1 x "80" as follows:
20m kick w/bds/fwd ss
20m kick on back (back to the wall)
20m fast udk on stomach
20m kick w/bds back to the wall
Check HR after even rounds, then 1:00 rest
Finish up with...
AMRAP:
1 x 50 partner kick w/bds @ 1:30- go 25m choice kick/fwd ss/25m dolph kick
2 x 50 swim strong/even free br3 or 4/2 @ :50, hold under :40
2 x 50 partner kick as above
2 x 50 swim s/e free as above
3 x 50 partner kick
2 x 50 swim free
2 x 50 partner kick
2 x 50 swim free
:30 extra rest
1 x 100 kick max effort for time
Warmdown a bit before you get out. Enjoy your time off, but be productive: help out around the house, read a book, start your Summer project for school, etc...Stay hydrated & wear your sunscreen if you have to be outside (while you're reading that book or helping around the yard). Have a great day!
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