1:00 rest
After warmup...
4 x 75 @ 1:10- 50 swim s/e, 25 kick on back build
3 x 50 swim IM order by 25's @ :55- fast turns
4 x 75 @ 1:10 as above- change strokes if you'd like
3 x 50 swim IM order by 25's @ :50, fast turns
4 x 75 @ 1:10, go 25 kick wbds build to fast/50 swim free or back desc 1-4
3 x 50 swim IM order by 25's @ :45, swim IM style (udk/tempo/kick)
Check HR/1:00 rest
4 rounds:
4 x 25 kick w/boards @ :35-
odds, build to max
evens, 15y max kick/10y easy kick
2 x 50 kick on back @ :55, focus on udk's & desc 1-2
1 x 50 kick w/boards @ 1:20-
25 blast, get time
25 easy choice
After rd1, 150 swim free or back (75/75)
After rd2, 175 swim free or back (100/75)
After rd3, 225 swim free or back (125/100)
After rd4, 250 swim free or back (150/100)
1:00 rest between rounds
With fins:
6 x 25 swim @ :40 (odds build/evens blast)
3 x 150 swim free br3 or 4/2 @ 2:30, desc 1-3 to max
6 x 25 swim @ :40 as above
3 x 100 swim IM (kick free on back on 4th 25) @ 1:45, desc 1-3 to max
6 x 25 swim as above
3 x 50 @ 1:20, all max effort- target your 50 SCY best time
25 udk on stomach
25 swim
Check HR
Warmdown with...
15 x 50 pull free w/choice equip-
Interval is @ :55/:50/:45/:50/:55 by 3's
Do any additional warmdown if needed. Make sure you're on top of your schoolwork this week- it's not going to help your swimming at the meet to get behind on any assignments. Thank your parents for driving you all over the PGH for workout and get excited to race in WVU this weekend. Have a great day!
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