1:00 rest
3 rounds:
2 x 100 @ 2:00- go 25m stroke drill/50 kick on back (easy into turn/then fast)/25 drill
:30 rest, put fins on
With fins:
5 x out & backs @ :50, all fast-
go fast udk on stomach past 15m marker/fwd ss/streamlined kick on back, hold bodyline!
2 x 50 @ :50, go 35m swim/15m udk; desc 1-2 to max effort on #2
Check HR after each round, then take fins off to start next round
Go free/MRS (no free)/choice by round
20* x 50 in sets of 4 as follows:
1-2, swim strong/even free br3 or 4/2 @ :45
#3, go 2 x 25 (out to midpool, then back), all @ 1:40-
1st 25, swim build to fast/fwd ss/right into vertical dolphin kick (hands/elbows out)
2nd 25, once all your lanemates have started their vert dolph kick:
deadman float (:05 sec)/fast surface kick (:05)/add stroke for max effort sprint back to wall
#4, kick w/boards @ 1:20- get time & desc 1-3 to max effort, starting at 80-85%
#5-8, swim strong even free br3 or 4/2 @ :45, keep track of avg time
#9-12, as above (#1-4)
#13-16, swim strong/even free br3 or 4/2 @ :40, keep track of avg time
#17-20, as above (#1-4), get time on kick/check HR
1:00 rest
*originally written as 24 x 50, as follows:
1-8, same as #'s 1-4 (2x); then
9-12 swim best avg free @ :45
13-20, same as #'s 1-4 (2x), then
21-24, swim best avg free @ :40
Finish up with...
LONG SWIM-
5x through:
100 swim choice, go 50 smooth/50 build (same stroke for entire 100)
50 kick w/boards, go 25m dolph kick fast/25m egg beater breaststroke kick
100 swim IM (25m of each stroke), gets faster from round to round; last 100 is from a dive
Check HR
If there is time...
20m udk partner sprints from a dive (side by side from the bulkhead, not the block)
Warmdown a bit before you get out. Stay well hydrated today and wear your sunscreen if you have to be outside. Watch your email for updates on Friday's workout, GMU is closed that morning. Have a great day!
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