1:00 rest
2 rounds:
150 drill-kick by 25's @ 2:30
3 x 75 sw-k-sw faster by 25's @ 1:15
125 @ 2:15, go 50 swim dps, 25 choice, 50 swim giddyup
Check HR after each round
1st rd free, 2nd rd no free (one stroke only)
3 times through:
5* x 50 swim/kick by 25's in MRS @ :50 (no free)
*3rd 50 and 5th 50 are 75 swim free br3 or 4/2 @ :55; go 50/25 (#3) and 25/50 (#5)
Desc the 3 x 50 sw/k to WYC
:30 rest after rd1 (no rest between rds 2 & 3)
After rd3...
150 choice/skulling by 25's
1:00 rest
STROKE/IM-
9 rounds:
75 @ 1:40, dr-k-dr by 25's
100 swim free @ 1:10, JMI but not sloppy
75 swim free @ :50- giddyup to make it
3 x 50* swim fast for time in MRS (no free) @ :50*
Check HR
*50's are @ :10 rest in 2nd rd (and 5th and 8th rds) @ 2:30
After 3rd/6th/9th rd...
25 easy choice @ 1:00, then...
MYSTERY SET*
*Mystery Set was 25 race max/50 race max/75 race max after the 3rd/6th/9th rounds (FAD)
DISTANCE-
33 x 100 in sets of 3 as follows:
1- smooth/add kick by 50's @ 1:10 (can be 1:15 if necessary)
2- swim at mile goal pace @ 1:10
3- 25 race faster than goal pace (get time), then 75 swim in 2nd gear, all @ 1:40
OR...
5 times through:
150 swim free @ 1:50, go 100/50
150 swim free @ 1:50, go 75/75
4* x 50 swim at mile goal pace @ :40
25 swim faster than goal pace/Check HR, then right into...
50 swim in 2nd gear (can be IM, or backstroke)- smooth & strong
Check HR again
75 easy choice @ 1:30
*add 1 x 50 each round up to 8 x 50
Warmdown as needed before you get out. Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. REMEMBER, tomorrow we're down at SF, 4:45-7p. Have a great day!
No comments:
Post a Comment