1:00 rest
With fins,
18 x 25 in sets of 6:
1-2, fly pull free kick drill @ :35
#3, swim fly build to fast @ :20
3-4, fly pull free kick drill @ :35
#6, fast udk on stomach, shoot for "no breath"
Check HR after #18, then fins off
2 rounds of:
3 x 50 drill/dolph kick on side (stay on surface, head on shoulder) @ :55
6* x 25, odds & evens-
odds, swim 200 set up @ :35
evens, swim max effort @ :25
*middle 2 x 25 are kick w/boards, same as swim (@ :35set up/@ :25 max)
No rest between rounds
Go 1st rd free, 2nd rd no free (only one stroke)
Check HR after 2nd rd, then 50 easy on back
1:00 rest
6* times through:
1 x 300 pull free w/shnorkel & buoy (choice paddles & band)-
Think about head position/body alignment & long stroke; get time
:20 rest
{75 swim strong/even free br3 or 4/2 @ :55 (JMI)
{3 x 50 swim free @ :40, desc 1-3 to WYC
{75 swim FFT free, get time- this is giddyup, yo!
Check HR after each round/50 easy
*the 75/3 x 50/75 is different from round to round-
Rd2, the 50's are strong/even at 85-90%
Rd3, the 50's are @ :40/:35/:40, desc
Rd4, the 50's are are 40/35/40, but all strong/even at 85-90%
Rd5, the 50's are @ :35/:40/:35 desc
Rd6, the 50's are @ 35/40/35, all strong/even; the 75 FFT is from a dive
Warmdown as needed before you get out. Do an excellent job with your HW tonight & thank your parents for driving you to workout today. Get excited to race this weekend at USC, have a great day!
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