1:00 rest
With fins:
24 x 25 as follows-
1-3, stroke drill @ :30
#4, fast udk @ :15 (only one breath, if needed)
Go free drill (ra2 la2) in odd rounds (of 4 x 25), MRS drill (no free) in even rds of 4 x 25
Check HR/fins off, then get right into...
150- drill/skulling by 25's (no free on the drill, don't rush the skulling)
1:00 rest
3 times through:
1 x 125 @ 2:00- go drill/kick by 25's, build the kick; 25's drill are IM by round
3 x 75 @ 1:00 as follows:
#1 & 3, go 25 swim IM order by rd/50 swim free (rd2 is free/back/free; rd3 is 50 free/25 breast)
#2 is always swim all free br3 or 4/2, go 50 long & strong/25 add max kick
2 x 50 swim IM order by 25's (no free) @ :50*, fast turns throughout
*interval on 50's gets :05 faster by round
Check HR after each round, but stay on the interval
After Rd3, get water/then 50 easy
1:00 rest
12 x 300 alternating free/IM as follows:
odds, always swim freestyle br3 or 4/2 @ 3:40 (or @ 3:50, or @ 4:00; same for all 6)
evens, always swim IM @ 4:30 as follows:
#2/4, go 3 x 100 IM swim, #4 faster than #2 (#4 is from a dive)
#6/8, go 50 fly/back/breast (x2), #8 faster than #6 (#8 is from a dive)
#10/12, go 75 of each stroke, #12 is from a dive, max effort
Check HR, then get right into...
100 easy choice/kick on back by 25's
1:00 rest
1 x 400- go 300 pull free/100 drill no free
8 x 50 as follows:
odds, swim strong/even free br3 or 4/2 @ :35 (@ :40 if needed)
evens, drill no free @ 1:00
Check HR
Finish up with...
1 x 350 IM race from a dive in heats-
75 swim of each stroke/50 kick free wbds
Goal is to be faster than 400 IM goal time
Warmdown as needed before you get out. Enjoy your time off this weekend, but make time to do a little HW, offer to help your parents around the house. Monday Morning back here at SF: 9a drylands/10a in the water, then our double at 4:30p. Have a great day!
No comments:
Post a Comment