1:00 rest
8 x 100 odds/evens-
odds, drill/kick on back by 50's @ 1:40
evens, swim/kick wbds by 50's @ 1:30 (same stroke as previous odd 100)
Change stroke if you'd like after even 100's
6 x 75 @ 1:00/1:10-
odds, swim free br3 or 4/2 @ 1:00, go 50 smooth & strong/last 25 add kick
evens, swim IM (no free) @ 1:10, get time and desc 1-3 to fast
Check HR & go 50 easy
1:00 rest
4 rounds of:
1 x 75 @ 1:10, 25 dolph kick wbds/50 swim no free
3 x 50 kick w/boards @ 1:00* (fast/easy by 25's)
1 x 75 @ 1:10, 25 breast kick wbds/50 swim no free
4 x 50 kick w/boards @ :55*, get avg time...
:20 rest
2 x 50 kick max effort @ :10 rest, hold faster than avg time/50 from 4 x 50k (all @ 2:00)
1 x 100+ race free (swim), target "zero pace minus :06"
Check HR/out & back easy
NOTE-
*interval on 3 x 50 kick & 4 x 50 kick gets :05 faster by round
+100 race free changes from round to round:
go 125 in rd2 (goal= time from 100 plus :15 seconds)
go 150 in rd3 (goal= 200 free goal pace 50 time times 3)
go 175 in rd4 (goal= faster than 200 free goal time)
Check HR and 50 easy after each round
After 4th round...
16 x 75 as follows:
1-8, pull w/paddles & shnorkel @ 1:05
9-16 swim w/paddles & fins @ :55, desc 1-2's
Check HR, then get right into...
4 x 150's @ :10 rest, odds free/evens backstroke
Check HR again
Warmdown as needed if necessary before you get out. Be sure to dress appropriately when you're going to & from the pool. Thank your parents for getting you to workout today and be sure they know we have our double today (here at SF, 3:30-5p). Have a great day!
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