For anybody not racing in Akron this weekend...
(Max, Kaitlyn, Ryan, Lyndsey, etc...)
1:00 rest
With fins:
16 x 75 in sets of 4 as follows-
1&3, go drill/kick on back arms pointed up/drill by 25's @ 1:20
#2, swim/fast udk on stomach/swim faster by 25's @ 1:00
#4, all kick fast on back @ 1:00
Go odd rounds of 4 free, even rounds of 4 no free (only one stroke for all 4)
Check HR/fins off
100 easy drill-kick-drill-skulling by 25's
1:00 rest
2 x 50 swim strong/even free br3 or 4/2 @ :40, hold steady time
2 x 50 kick on back @ :55, fast
2 x 50 swim strong/even free as above @ :40, hold faster avg
3 x 50 kick on back @ :50, fast
2 x 50 swim free as above, faster avg than previous 2 x 50
4 x 50 kick on back @ :45, fast
2 x 50 swim free as above @ :40, max effort here
Check HR/50 easy
3 x 50 swim IM order by 25's NO FREE (#1&2) @ :50, then #3 swim s/e free @ :35
2 x 50 swim/kick by 25's in MRS (no free) @ :55, desc 1-2
3 x 50 swim as above (IM by 25's for 1-2 @ :50, then #3 free strong/even @ :35
3 x 50 swim/kick by 25's in MRS (same stroke as above) @ :50, desc 1-3
3 x 50 swim as above (IM @ :50 for 1-2, then free @ :35 for #3)
4 x 50 swim/kick by 25's in MRS (same stroke as above) @ :45, desc 1-4 if you can
3 x 50 swim IM order by 25's (1-2) @ :50, max effort, #3 is free fast for time
Check HR/50 easy
3* rounds of:
2 x 75 @ 1:15 kick on back- all udk's and middle 25 are max effort (1st/3rd 25- cruise)
1 x 50 kick w/boards max effort for time @ 1:15
2 x 75 kick on back as above
2 x 50 kick w/boards max effort @ 1:15
2 x 75 kick on back as above
3 x 50 kick w/boards max effort @ 1:15
2 x 75 swim free br3 or 4/2 @ 1:05- go 50 smooth & long/25 add kick
:20 extra rest, then...
1 x 150 kick fast for time w/boards- same stroke as the 50's kick w/boards
Check HR, then 1:00 rest between rounds
*NOTE: 1st rd, 50's kick w/bds & 150 at end are dolph kick;
rd2 50's kick & 150 at end are breast kick;
rd3 50's kick & 150 at end are free kick
After 3rd round of the kick, get right into...
2 x 450 @ :20 rest as follows:
#1, swim free br3 or 4/2; desc 150's 1-3 to giddyup (hand touch at 300 to get last 150 time)
#2, pull free w/buoys & shnorkels (paddles & bands if you'd like), desc the 150's 1-3 to fast
Check HR
Warmdown as needed before you get out. Do some HW tonight, don't leave it until Sunday Night. Thank your parents for driving you to workout today and remind them that workout tomorrow morning is at South Fayette (9:45a-12 noon). Not sure who's running it, but be on time, have your water bottle and give a great effort. Have a great day!
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