1:00 rest
2x:
3 x 100 @ 1:40- 50 fist free drill br3/50 kick on back
4 x 75 @ 1:20- 25 breast kick on back/50 drill MRS, no free
Check HR after rd2, then 1:00 rest
10* x 25 fly pull free kick drill @ :35
*3/5/7 are fast udk on stomach @ :20 (1 breath if needed)
:30 rest, check HR, then...
9 x 100 in sets of 3's as follows:
1) 25 swim fly build/75 swim strong & even free br3 or 4/2 @ 1:25
2) swim free br3 or 4/2 @ 1:10, go 50 smooth & strong/50 add kick
3) swim modified IM @ 1:40, go 25 fly/50 back/25 breast, all fast
No rest between rounds of 3, check HR after 3/6/9
After #9, get HR then right into...
150- drill choice/skulling by 25's
1:00 rest
LONG SWIM-
3 times through...
75 swim- 25 fly/50 strong-even free
75 swim- 25 back/50 strong-even free
75 swim- 25 breast/50 strong-even free
100 kick on back, go fast/easy by 25's
150 swim free br3 or 4/2, go 75 long & strong/75 add kick & go
Get out for...
125 swim IM from a dive- straight 100 IM, but go a 50 of your least-best stroke
Get time for 125/check HR, then right into the next round
Finish up with...
AMRAP-
1 x 75 swim 25 fly/50 back @ 1:10 (build, then tempo)
1 x 100 swim 50 back/50 breast @ 1:30 (tempo on back & kick on breast)
1 x 50 swim strong/even free br3 or 4/2, 85-90% effort
1 x 75 race IM (swim), fly-back-breast, get time (all @ 2:00)
Check HR after each 75, but stay on the interval.
Warmdown as needed before you get out. Do an excellent job on your HW tonight & get excited for our last morning WO tomorrow at Moon (last early PM WO at Moon tomorrow as well). Thank your parents for driving you to workout this afternoon. Have a great day!
No comments:
Post a Comment