1:00 rest
With fins,
3 x 50 drill/kick by 25's @ :55
1 x 150 swim/kick by 25's, desc 50's 1-3
3 x 50 sw/k by 25's @ :50 desc
1 x 100 sw/k by 50's, giddyup the 2nd 25 of each 50
3 x 50 swim desc 1-3 @ :45
1 x 50 kick max effort @ :30
Check HR/fins off
50 easy
1:00 rest
3 rds:
4 x 75 @ 1:15, go 25 kick wbds/50 choice (rd2 is 50k/25 choice, rd3 all kick)
1 x 100 sw/k by 50's @ 1:45, all fast- get HR
No additional rest between rounds
After 3rd rd, get right into...
9 x 50 swim in 3's
1-3, sw free strong/even @ :40, get avg time
4-6, swim choice no free @ :45, nothing sloppy
7-9, swim free strong/even @ :40, faster avg than 1st 3
Check HR, then 50 easy
1:00 rest
2 x 25 choice drill @ :40
3 x 100 swim free br3 or 4/2 @ 1:10
1 x 150 swim free (75/75), get time/check HR
1:00 rest
2 x 25 stroke drill @ :40
4 x 125 swim free br3 or 4/2 @ 1:30
1 x 150 swim free (75/75), faster than 1st round/check HR
1:00 rest
2 x 25 drill @ :40
5 x 150 swim free br3 or 4/2 @ 1:50
1 x 150 swim free as above, faster than 2nd rd/check HR
1:00 rest
2 x 25 drill choice @ :40
6 x 175 swim free br3 or 4/2 @ 2:10
Check HR/quickly move to far end & get up for...
1 x 150 free swim from a dive, fastest of the day
Check HR
1 x 450 pull free w/shnorkel & buoys (paddles if you'd like), desc 150's to WYC
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Get excited for RACE DAY tomorrow. Have a great day!
No comments:
Post a Comment