1:00 rest
16 x 100 in sets of 4 as follows:
1-3, go drill-swim-drill-kick by 25's @ 1:40; udk kick AFAYCG, then kick on back
#4, go 4 x 25 swim odds/even-
odds, swim build @ :30
evens, swim max effort @ :20
Go fly/back/breast for the first 3 rounds of 4;
Last round of 4 is freestyle as follows-
13-14, swim free desc 1-2 @ 1:20 (or @ 1:25)
15-16 swim free desc 1-2 @ 1:10 (or @ 1:15)
Check HR/50 easy
1:00 rest
3 x 150 swim @ 2:15 desc 1-3 to fast (75 swim IM/75 swim free)
75 easy kick on back @ 1:30
75 race IM (no free) from a dive
Check HR/out & back easy
3 x 225 swim @ 3:30 desc 1-3 to fast (50 each fly/back/breast, then 75 swim free)
50 easy kick on back @ 1:00
125 race IM from a dive- it's a 100 IM, but go a 50 backstroke focused on the tempo
Check HR/50 easy
3 x 300 swim IM @ 4:10 desc 1-3 to fast
75 easy kick on back @ 1:30
175* race IM from a dive- go 50 swim of fly/back/breast, then 25 kick on back
*target 200 IM goal time
Check HR/100 easy choice
1:00 rest
12 x 100 swim as follows:
odds, cruise free br3 or 4/2 @ 1:30- nothing sloppy
evens, swim fast free @ 1:20* (Lane 3 starts @ 1:25)
*interval gets :05 faster by round (#12 @ :55 or 1:00)
Check HR, then get right into...
12 x 50* pull free w/choice equip (no shnorkel) @ :55
*breathing pattern is (by 25's) 3/5, then 3/7, then 3/9, 4 times through
Check HR
Warmdown as needed before you get out. Be sure to thank your parents for schlepping you back & forth to workout for the last two weeks. Use your time off wisely tomorrow to get all your HW finished. Back to our regular workout schedule on Monday, get excited for 2026. Have a great day!
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