1:00 rest
4 x 100 @ 1:50-
50 drill/25 swim build/25 kick udk (udk gets faster 1-4)
Check HR
3 rounds:
1 x 75 @ 1:30, go drill/swim fast/surface kick max effort, by 25's
2 x 50 @ 1:00- go 25 swim fast turn/25 as far as you can go udk before you take a breath
1 x 75 @ 2:00, swim smooth/build/race by 25's
No rest between rounds
Go free/MRS (no free)/choice (only one stroke) by round
Check HR after each round; then after 3rd round, get right into...
1 x 300 pull free w/buoy only (no shnorkel)-
Breathe 5/3, 7/3, 9/3 by 50's
Check HR/1:00 rest
2* rounds of:
(all 50's at 200 gp are in MRS, no free)
2 x 50 swim strong/even free br3 or 4/2 @ :50 (SrP @ :55), hold under :40
1 x 50 swim at 200 gp in MRS @ 1:00
2 x 50 swim free @ :50, as above
2 x 50 swim at gp @ 1:00, as above
2 x 50 swim free as above
3 x 50 swim gp as above
2 x 50 swim free
4 x 50 swim gp
Check HR after last 50, then get right into...
300- choice/kick/choice by 50's (2x)
1:00 rest after 300
*in 2nd round, 200 gp 50's are @ :10 rest (you get 1:20 per 50 total, 2:40 for 2 x 50, 4:00 for 3)
Finish up with...
75 fast for time from a dive as follows:
25 from a dive/:10 rest/50 from a dead start
Same stroke as your gp 50's
Warmdown a bit before you get out. Be sure to wear your sunscreen today & have your water with you. Remember, entries for the Open Champs meet ("Jr/Sr Champs") are due today by 11a. Let me know if you have any questions about your events. Have a great day!
No comments:
Post a Comment