1:00 rest
With fins, 3x:
4 x 50 @ 1:00- 35m drill/15m fast udk
2 x 100 swim/kick by 50's @ 2:10, desc 1-2 to what you can
Go free/MRS (no free)/choice (only 1 stroke) by round
Check HR after each round
Fins off/100 easy after 3rd round
1 x 300 choice- far end of the pool is swim fast into/out of the turn
1:00 rest
AMRAP-
2x {1 x 100 swim free br3 or 4/2 @ 1:30, go smooth/add kick by 50's
{2 x 50 swim MRS (no free) @ 1:00, desc 1-2
No rest between the two rounds, then...
1x {1 x 50 cruise free @ :50
{2 x 50 swim in MRS @ :15 rest- target 200 gp (same stroke as 50's @ 1:00 above)
{Get times/check HR, then 50 easy
1:00 rest between rounds
Change stroke (for 50's) every 3rd round if you'd like
After 3rd & 6th round...
1 x 300- 200 pull w/shnorkel & buoy (choice paddles)
Drop equip
100 stroke drill
Warmdown as needed before you get out. Remember, workout tomorrow morning is at the Lakeview Pool, 6-7:30a. Get excited to race the next few weekends; stay hydrated and wear your sunscreen if you have to be outside. Have a great day!
No comments:
Post a Comment