1:00 rest
With fins, 2 rounds:
4 x 75 @ 1:15- 50 drill/25 fast udk on stomach
6 x 25 odds/evens-
odds, swim build to fast @ :35
evens, fast udk @ :25- max effort/small range to the kick
1 x 50 kick @ :30 (on back in rd1, wbd in rd2)
No rest between rounds
Check HR after rd2, then take fins off & get right into...
150 choice/skulling by 25's
1:00 rest
3 times through:
2 x 75 swim IM (no free) @ 1:15* desc 1-2
1 x 50 swim strong/even free br3 or 4/2 @ :40*
*interval gets :05 faster by round
Check HR after rd3, then 50 easy
1:00 rest
2x: {350 free (200 strong/even to hand touch, add kick for last 150, get 150 time)
{:15-:20 rest, then...
{150 swim faster than last 150 of the 350
Check HR (start rd2 on the next top)
After 2nd rd, get right into...
16 x 50 in sets of 4-
1-4, strong/even swim free br3 or 4/2 @ :45
5-8, swim at 500 goal pace @ :40
9-12, swim free @ :45 at "zero pace" from 10 x 300
13-16, swim at 500 free goal pace @ :40
Check HR/50 easy
1:00 rest
2x: {350 free (200 cruise-hand touch-150 swim add kick & change gears)
{:15-20 rest, then...
{150 swim faster than last 150 of 350)
Check HR (start 2nd rd on the next top)
After 2nd rd, get right into...
24 x 50 in 2 sets of 12-
1-6, swim/kick by 25's no free @ :50, desc 1-2's
7-12, swim at 500 goal pace @ :40
Check HR, then out & back easy @ 1:00
1-4, swim IM order by 25's @ :50, fast in & out of the turns
5-12, swim at 500 goal pace @ :40
Check HR/50 easy
With fins, until 8p, finish up with...
6 x 25-
odds, swim build to fast @ :25
evens, max effort udk @ :15
After #6...
1 x 50 race (swim) max effort @ 1:00 (same stroke as 25's swim build)
Change stroke from round to round.
Check HR at 8p, then take fins off and warmdown as needed. Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today and get excited to race next week at our meet. Have a great day!
No comments:
Post a Comment