1:00 rest
With fins:
18 x 25 in rounds of 6-
1-2, stroke drill (same drill) @ :35
#3, swim build to race pace @ :20
4-5, stroke drill (same drill) @ :35
#6, max effort udk @ :20
Go free/MRS/choice by rounds of 6
Fins off after #18, get right into...
2 x 150 @ :15 rest as follows:
1) drill/kick on back by 25's, build the kick
2) swim/skulling by 25's, build the swim
1:00 rest
4 rounds of:
50 drill/swim MRS by 25's @ :55
50 swim/kick MRS by 25's @ :50
50 swim MRS/free by 25's @ :45
50* swim strong/even free br3 or 4/2 @ :40
1 x 100 swim/kick by 50's in MRS @ 2:00, desc 1-2's to giddyup yo!
*add 1 x 50 strong/even free in each round; hold faster avg by round
Check HR after each
DISTANCE-
4 rounds:
2 x 75 swim @ 1:00, 50/25
2 x 50 swim at gp @ :45
1 x 150 swim free- as you feel
Check HR/out & back easy
3 x 600 swim/pull (your choice>>>2 of one/1 of the other, as you feel
STROKE/IM-
4 rounds:
2 x 75 swim IM (no free) @ 1:10, go smooth/strong by 75
4 x 50* @ :55 swim in MRS, desc 1-4 to 200 gp
in rd2, desc 1-3/4; in rd3, desc 1-2/4; in rd4, swim all 4 x 50 at 200 gp
1 x 100 swim strong/even free br3 or 4/2 @ 1:20
2 x 25 swim max effort in MRS @ :25
After 1st rd, 4 x 100 swim free br3 or 4/2, go 2 @ 1:20/1 @ 1:15/1 @ 1:10
After 2nd rd, 4 x 100 swim free br3 or 4/2, go 1 @ 1:20/2 @ 1:15/1 @ 1:10
After 3rd rd, 4 x 100 swim free br3 or 4/2, go 1 @ 1:20/1 @ 1:15/2 @ 1:10
After 4th rd, check HR, then 150 choice on back/skulling by 25's
1:00 rest
Finish w/fins, 24 x 25, "the usual" in sets of 4 (change strokes by rounds of 4)
Warmdown as needed before you get out. Thank your parents for driving you to workout today, do an excellent job with your HW tonight and get excited to race at WVU this weekend. Have a great day!
No comments:
Post a Comment