1:00 rest
MP @ 6:45p (see below)
With fins, 3 rounds:
4 x 50 @ 1:00- choice drill (one stroke)/dolph kick on side (head on shoulder/stay at surface)
4* x 25 @ :40 (*#3 @ :30)-
fast udk to 10y/SYFO (same stroke as drill) to the end
*#3 is fast udk on stomach, only 1 breath
1 x 100 kick free on back, go AFAYC off each wall, then free kick on surface, FAST
Check HR
Fins off after 3rd rd/50 easy
2 times through:
4 x 25 drill in MRS @ :35
3 x 50 swim/kick by 25's @ :55 in MRS (same as drill), build to fast turn
No rest between rounds
Check HR after 2nd rd/1:00 rest
6 rounds of:
1 x 100 @ 1:40- 25 swim MRS build to fast turn/50 swim s-e free/25 drill in MRS (same)
1 x 100 @ 1:40- 50 swim MRS (25 build/25 200 setup)/25 swim 2nd gear free/25 drill (same)
1 x 100 @ 1:40- 75 swim MRS, 25 build/25 200 setup/:check clock/25 max)/25 easy choice
1 x 75 swim MRS, 3 x 25 max effort @ :10 rest, goal is to add-up to faster than 75 split (100 goal time)
Get time/check HR
75 easy drill/kick/drill by 25's
1:00 rest
Go 3 rounds MRS (no free)/3 rounds choice (2 rds same stroke)
After 3rd & 6th rounds...
Go 1 x 350 pull w/shnorkel & choice equip, odd 50's smooth/even 50's move
With fins, finish up with...
24 x 25 @ :40- "the usual" in sets of 4 (odd rds of 4 free, even rds of 4 no free)
If there is time...
Work on starts
MP @ 6:45p-
Warmup as you can, then fin set above (first set); then...
6 x 75- odds swim free br3 or 4/2 @ 1:05; evens swim IM (no free) desc 1-3 @ 1:20
6 x 75- odds swim free as above @ 1:00; evens swim IM (no free) desc 1-3 @ 1:20
6 x 75- odds swim free as above @ :55; evens swim IM desc 1-3 to fastest of the day @ 1:25
Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you to workout. Get excited to race this weekend & have a great day!
No comments:
Post a Comment