1:00 rest
NOTE:
We did not get to the 350/550/750 set after the warmup; instead, we wound up going (2x)...
3 x 150 swim free br3 or 4/2 (75/75) @ 1:55, desc 1-3
:15 rest...
1 x 350 swim free br3 or 4/2, get time; go 200/150, then 175/175, then 150/200 (by rd)
Check HR/1:00 rest
2 rounds:
3 x 75 drill/kick/drill by 25's @ 1:20
1 x 125 swim/kick by 25's @ 2:00- desc the 25's swim
Check HR after each 125
Go free/no free by rounds
After Rd2, get right into...
3x:
2 x 75 sw/k/sw faster by 25's, no free @ 1:10
3 x 50 swim free br3 or 4/2 @ :40, hold faster avg by round
Check HR after each round, but stay on the interval (no rest between rounds)
2 x 350 swim free br3 or 4/2 @ :20 rest, desc 1-2 (get time & figure avg per 50)
3 x 75 swim IM @ 1:15
1 x 125 @ 2:30- go 75 swim/50 kick; can be choice, but only one stroke
2 x 550 swim free br3 or 4/2 @ :15 rest, desc 1-2 (get time & figure avg per 50)
3 x 75 sw/k/sw faster by 25's no free @ 1:15
1 x 125 @ 2:30- go 50 swim/25 udk/50 swim faster; no free on the swim
2 x 750 swim free br3 or 4/2 @ :10 rest, desc 1-2 to faster than half of your mile goal time
Check HR
Warmdown as needed before you get out. Tomorrow morning here at SF @ 9:45a (no drylands). Thank your parents for getting you to workout on a Friday Afternoon on a holiday weekend. Have a great day!
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