1:00 rest
3 times through:
3 x 50 drill @ 1:05
1 x 150 @ 3:00-
50 swim build to race (same stroke as drill)/100 kick easy fast by 50's (on back, rd2)
No rest between rounds
Go 1 round each of free/MRS (no free)/choice
3 rounds:
3 x "out & back" 100's @ 1:40-
dolph kick wbds/fwd ss/side to side dolph kick back to wall/fast udk/rev ss/fast free kick to wall
1 x 100 kick w/boards @ 2:30, desc 1-3 to max effort, same kick for all 3 x 100's
No extra rest between rounds
Check HR after each 100
With shnorkel...
8 x 50 @ 1:15-
ra2 la2 free drill for 5 cycles/max freestyle "superhero kick" to the end (keep face in water)
Check HR/100 easy
1:00 rest
AMRAP:
7 x 50 as follows-
1, swim s/e free br3 or 4/2 @ :45
2, swim MRS build to race/hold (35/15) @ :55
3, kick wbds 35m fast/15m easy @ :55
4, kick wbds max effort @ :55
5, swim as above @ :45, stronger
6, swim MRS at 200 gp @ :55
7, kick wbds 35m fast/15m easy choice @ 1:20
1 x 150 kick/swim for time-
50 kick w/bds max effort
100 swim (free in odd rounds, go MRS/kick on back by 50's in even rounds)
Check HR after each round, then out/back easy
1:00 rest between rounds
Warmdown a bit before you get out. Be sure to stay well hydrated today and stay out of the sun if you can (if not, double up on your sunscreen). Regular schedule Tue/Wed/Thu, watch your email for info on Friday Morning. Have a great day!
No comments:
Post a Comment