1:00 rest
2 times through:
1 x 250- go drill/kick on back by 50's (kick is easy/fast by 25's)
5 x 50 swim/kick by 25's @ :55, desc the 25 swim to max effort
Check HR after each round
Go 1st rd free, 2nd rd no free (only one stroke)
1:00 rest after 2nd round
3 x 50 swim IM order by 25's @ :50, fast turns
2 x 50 swim strong/even free br3 or 4/2 @ :40, get times
3 x 50 swim/kick by 25's in MRS (no free) @ :50, desc 1-3
2 x 50 swim @ :40 strong/even free as above, faster avg than 1st rd
3 x 50 swim/kick by 25's in 4th best stroke (no free) @ :55, desc 1-3
2 x 50 swim strong/even free as above @ :40, fastest avg of the set
Check HR/:15 extra rest...
5 x 150 swim as follows-
odds, 25 MRS (no free)/100 free long & strong, 25 4th best stroke (no free), desc 1-3 @ 2:10
evens, all swim free br3 or 4/2 @ 1:50- JMI, but nothing sloppy
Check HR again, then 50 easy
1:00 rest
With boards:
5 rounds of...
2 x out & backs to 15y @ :40
2 x out & backs to 20y @ :40
:20 extra rest, get ready
6 x 25 kick max effort @ :45/:35/:25
250 swim free br3 or 4/2 (can be backstroke)-
go 200 long & strong/50 add kick; then 150/100, 100/150, 50/200 and then 250 giddyup (by rd)
Check HR/1:00 rest after each round
Odd rounds kick is free, even rounds dolphin kick or breast kick
450 pull w/shnorkel & buoy (choice paddles)- desc 150's to what you can, but not sloppy
Check HR
Finish up with...
Work on starts
Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you to workout today. Tomorrow is back at MOON. Have a great day!
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