1:00 rest
4x:
1 x 100 @ 2:00- drill/kick by 50's, build the kick
2 x 50 sw/k by 25's @ :55, desc 1-2 (same stroke as 100 dr-k)
Go 2 rds free, 2 rounds no free (no free rounds, 50's are @ 1:00)
Check HR after last round, then...
2 rounds:
3 x 50 kick w/bds @ 1:10-
go 1/2 fast 1/2 easy (#1), then build (#2), than all fast* (#3)
1 x 100 kick on back moderate to strong effort, but udk's are BLAST @ 3:00
*if you're racing this weekend, go easy on the 3rd 50 kick
Check HR after each round
If you're racing this weekend:
8 x 50 @ 1:10 (can be with fins if you'd like)-
1, 15m max effort/35m drill
2, 25m max effort/25m drill
3, 35m max effort/15m drill
4, all easy choice
Check HR after #8, then warmdown & hop out
Everybody else...
LONG SWIM-
4 times through:
200 swim free w/shnorkel, strong long & strong, desc from there to giddyup
Take shnorkel off, then continue right into...
100 IM order by round (fly in first round, back in 2nd round, etc...)-
go 25m swim build to race/25m drill (same stroke)/50m kick (fast udk, then build)
Check HR after 4th time through, then out/back easy
1:00 rest
With fins, finish up with...
2x:
3 x 175 swim free desc 1-3 to max effort @ 3:00 (kick on back in 2nd rd)
3 x 50 swim desc 1-3 to max effort @ 1:10, no free (only 1 stroke); these are free in 2nd rd
No rest between rounds, check HR after 3rd 175 and 3rd 50 in each rd
Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Get excited to race the next few weekends, and remember that workout on Friday is at the Lakeview Pool (6-7:30a). Have a great day!
No comments:
Post a Comment