1:00 rest
4 x 75 @ 1:15- go drill/dolph kick on side/drill by 25's
1 x 150 @ 2:30- swim/kick by 25's, desc 50's 1-3
3 x 100 @ 1:45, go drill/swim build/kick fast/skulling by 25's
1 x 150 @ 2:30- swim/kick by 25's, desc 1-3 to faster than 1st round
2 x 150 @ 2:45, go 50 drill/25 swim, then 50 drill/25 skulling
1 x 300 straight swim choice no free (IM, MRS, etc...), desc 100's 1-3 (hand touch at 100's)
Check HR, then 50 easy
W/boards, 2 rounds of:
8 x 25 kick odds/evens @ :25/:45
odds, 15y max/10y easy
evens, all kick max effort
4 x 50 kick w/bds max effort @ :50, except #3 is on back @ :50
Check HR after each round; then out/back easy after Rd1, 50 easy after Rd2
1:00 rest
Two options today...
DISTANCE-
10 x 350 as follows, all @ :20 rest
#1, go 300 long & strong/50 add kick & change gears;
Then...
#2 is 250/100
#3 is 200/150
#4 is 150/200
#5 is 100/250
#6 is 50/300
Check HR, then out&back easy
#7, 350 go
Check HR/50 easy/1:00 rest
#8-10, pull free w/shnorkel & buoy (200/150, desc last 150)
LONG SWIM-
4 times through...
250 pull free w/shnorkel & buoy
200 IM, each 50 is swim/kick udk, get time (gets faster from rd to rd)
150 swim/kick by 25's in MRS (no free), desc 50's 1-3
100 kick w/boards, start at 85% effort, desc from there to max effort!
:20 rest between rounds to check HR & sip water, but not more than that
Finish up with...
With fins:
3 x 150 swim free br3 or 4/2, desc 1-3 to max effort @ 2:20
3 x 75 swim IM (no free) desc 1-3 to max effort @ 1:30
3 x 100 swim/kick by 50's (kick on back) @ 1:40 in MRS, no free, desc to max effort
3 x 75 swim IM desc 1-3 to max effort @ 1:30 (no free)
3 x 50 MRS @ 1:10- go 25 udk no breathing/25 swim, all max effort, no free
3 x 75 swim free br3 or 4/2 desc 1-3 to max effort @ 1:30
Check HR after each max effort swim
Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Get excited to race this weekend, have a great day!
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