1:00 rest
Happy Veterans Day to all veterans- thank you for your service!
We had a great workout going today but had to evacuate the building when a fire alarm went off. We wound losing about 30 minutes of water time and finished up with the fin set at the end.
With fins, 4 times through:
2 x 25 stroke drill @ :30
1 x 25 choice udk @ :40- not fast, but be underwater; only one breath
2 x 50 swim/kick by 25's (same stroke as 25's drill), desc 1-2 @ :40
1 x 25 fast udk @ :20, only one breath (if needed)
No rest between rounds
Go 2 rounds free/2 rounds no free
Check HR after 4th round, then fins off/100 easy dr-k-dr-skulling
1:00 rest
3 rounds of:
2 x 25 kick on back @ :30- fast udk's then moderate kick
2 x 25 swim build @ :25
2 x 25 kick on back @ :30, all fast
2 x 50 swim @ :50- go build/race by 25's (same stroke as 25's)
No rest between rounds
Go free/MRS (no free)/choice by round
Check HR after 3rd rd, then get right into...
1 x 250-
odd 50's, easy kick on back
even 50's, skulling/choice by 25's
1:00 rest
4x:
3 x 75 swim @ 1:10* (gets :05 faster by round)-
1) swim 25 fly/50 strong-even free
2) swim IM (no free)
3) swim 25 fly/50 strong-even free faster
1 x 150 swim free or back @ 2:20, get time & desc 1-4
(backstrokers focus on increasing tempo 1-4)
Check HR after each round
This is where we had to get out...
The next set was supposed to be 150/300 (following up on the 75/150's), adding a 300 each rd
We finished up with the fins instead, going the following:
3 x 150 swim free desc 1-3 to max effort @ 2:20
3 x 100 swim/kick by 50's @ 1:40 in MRS, no free; desc to max effort
3 x 75 swim IM (no free) @ 1:30 swim desc 1-3 to max effort
3 x 100 @ 1:20- all max effort, go 25 udk/25 swim, target your best 50 SCY time for all 3
Warmdown a bit before you get out. Do an excellent job with your HW tonight, tell you parents if they have any questions about the fire alarm they can call or email me, and get excited for the Swim-A-Thon on Saturday. Have a great day!
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