1:00 rest
With fins, 3x:
1 x 125 @ 2:10- 50 drill/25 kick build/50 drill
1 x 75 @ 1:10- go swim/kick/swim faster by 25's, same stroke as drill on 125
No rest between rounds, check HR after 3rd round, then fins off/50 easy
6 x 75 @ 1:25- 25 breast pull free kick/50 choice drill/swim by 25's, build the swim
Check HR/1:00 rest
4 rounds of:
2 x 150 @ 2:20, go 100 swim free smooth/add kick by 50's
50 swim/drill by 25's in MRS, build the swim
3 x 50 swim MRS (no free @ 1:05, desc 1-3 to max effort
Rds 1-2, go MRS on 50's desc
Rds 3-4, choice, but only one stroke
With fins, finish up with...
16 x 25 @ :45, "the usual" in sets of 4
Warmdown a bit before you get out, then help take the lanelines out before you go. Be sure to thank Heather for running workout this morning. Regular workout this week at GMU. Have a great day!
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