1:00 rest
9 x 100 in 3's-
1-2 @ 1:30, go 25 drill/50 swim neg split/25 drill
#3, all kick w/bds @ 1:45 (#3 is 25 fast/75 easy; #6 is 50/50; #9 is 75/25)
Go 1-2/4-5 choice (but only one stroke each round), #7-8>>>no free
Check HR
2x:
4 x 50 kick w/bds @ :55, go fast/easy by 25's
2 x 75 swim free desc 1-2 @ 1:00
No rest between rounds, check HR after rd2
2x:
4 x 50 swim (some part of) IM @ :50, either fly/back or back/breast; desc 1-2
2 x 75 swim free desc 1-2 @ :55
No rest between rounds, check HR after rd2
2x:
4 x 50 swim MRS/choice by 25's@ :45 (no free on MRS), desc 1-2
2 x 75 swim free @ :50, desc if you can
No rest between rounds, check HR after rd2; then get right into...
400 pull free w/buoy & paddles if you'd like; hold the following breathing pattern:
By 100's, go 3/5/7/9; then 5/7/9/3; then 7/9/3/5; then 9/3/5/7
Check HR/get water
1:00 rest
8 x 25 drill in MRS @ :35 (no free); then...
6 times through:
150 swim free br3 or 4/2 @ 1:50 (be under 1:40)
3 x 50 swim at 200 goal pace in MRS @ :50*
1 x 25 swim max effort in MRS
:10 rest
1 x 25 fast udk on stomach>>>go as far as you can; check HR @ breakout, then easy
50 drill @ 1:00 rest
*in 3rd & 6th rounds, go the 50's goal pace @ :10 rest
Go 200 easy choice after 3rd & 6th rounds
Warmdown as needed before you get out. Thank your parents for getting you to workout early today; enjoy your afternoon off and be ready for 3 more holiday workouts before we go back to our regular schedule. Have a great day!
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