1:00 rest
2x:
400- 75 swim free/25 finger trip drag drill
6 x 50 @ :50- drill/kick by 25's
3 x 100 swim free @ 1:20, desc 1-3
No rest between rounds
Check HR after 2nd round, then 1:00 rest
3* times through:
3 x 100 kick @ 1:40-
1) 25 kick fast/75 easy kick on back
2) 50 kick fast (on back/wbds by 25's)/50 kick on back
3) 75 kick fast wbds/25 easy kick
8 x 50 kick @ 1:00-
1 fast wbds/1 easy on back
2 fast wbds/1 easy on back
3 fast wbds/check HR, then right into...
1 x 150 swim @ 2:20- 100 IM smooth/50 free giddyup with big kick
1 x 150- go 50 smooth free/100 IM max effort
Check HR/sip water
*change kick on the 50's wbds (by rounds) if you'd like
After 3rd round...
**MYSTERY SET**
Today we went...
6 x 50 choice @ :55
:30 extra rest
BROKEN 150 kick- 3 x 50 kick max effort with boards @ :10 rest
(subtract :20 to get time)
Finish up with...
3 x 50 pull free br3 @ :50 (no shnorkel)
1 x 150 pull free w/shnorkel @ 2:20, get time
3 x 50 pull free br5 @ :50 (no shnorkel)
1 x 150 pull free w/shnorkel @ 2:20, faster than 1st 150
3 x 50 pull free br7 @ :50 (no shnorkel)
1 x 150 pull free w/shnorkel @ 2:20, faster than 2nd 150
3 x 50 pull free br9 @ :50 (no shnorkel)
1 x 150 pull free w/shnorkel- fastest 150 of the set
Check HR
Warmdown as needed before you get out. Make sure you have your HW done & ready to go for tomorrow. Watch your email tomorrow in case the weather changes our workout plans for afternoon workout. Thank your parents for getting you down here to workout today. Have a great day!
No comments:
Post a Comment