1:00 rest
2 times through:
4 x "out & back" 100's @ 2:00-
dolph kick w/bds, build
fwd ss
drill/swim (swim is fast out of the turn)
rev ss
kick free max effort back to the start end
Go 2 free/2 no free (last kick is breast on 2 no free)
1 x 100 swim free br3 or 4/2 @ 1:40- go smooth/add kick by 50's
1 x 100 kick w/bds @ 1:40
Check HR/out & back easy
1:00 rest between rounds
With fins:
12 x 50 odds/evens-
odds, breast pull free kick/fast udk on stomach (35m/15m) @ 1:00
evens, 2 dolph kicks 1 pull breast drill build @ :50
Check HR/fins off & go 100 easy
1:00 rest
2 rounds:
200 pull free w/shnorkels & buoys- 2nd 100 is faster than 1st, get time
Drop equipment...
10 x 50 (2x 5)-
1-4, odds & evens: odds backstroke @ :50 (tempo)/evens breast @ :55 (work the kick)
#5, swim giddyup freestyle br3 or 4/2 @ :40- strong kick, nothing sloppy
1 x 400* swim-
100 back/breast by 50's (focus on tempo, then kick)
100 free br3 or 4/2
*hand touch at 200, get time/2nd 200 is faster (in 2nd rd...get out & go 2nd 200 from a dive)
Check HR/1:00 rest between rounds
With fins, until 9:15a, finish up with...
Partner style out & backs @ :40-
odds, dolph kick wbds/fwd ss/free kick wbds
evens, fast udk/fwd ss/swim max effort (same stroke as your partner)
Warmdown a bit before you get out. Stay hydrated today & wear your sunscreen if you have to be outside. Have a great day!
No comments:
Post a Comment