1:00 rest
6 x 25 choice breaststroke drill @ :35, work on pullouts ("3-2-1" underwater)
1 x 300-
50 drill/swim breaststroke, build the swim into the turn
25 kick on back- go as far as you can udk then breaststroke kick on the surface
Check HR/put fins on
With fins, 2x:
3 x 25 choice drill @ :30
1 x 25 fast udk on stomach @ :30, goal is to be under :14 seconds
3 x 25 choice drill @ :30
2 x 25 fast udk kick on stomach @ :30, match your time from the 1st 25
3 x 25 choice drill @ :30
3 x 25 fast udk on stomach @ :30, keep range of kicks small/hold speed from 2 x 25's
No rest between rounds, go free drill in rd1 and MRS drill in rd2 (no free)
Check HR after rd2, then take fins off and get right into...
150 easy choice/kick by 25's
1:00 rest
2 rounds:
3 x 75 swim @ 1:15, go 50 back/25 breast, desc 1-2 to WYC (not slow)
2 x 125 swim free br3 or 4/2-
go 75 smooth/50 add kick on #1
go 50 smooth/75 add kick on #2
No rest between rounds
Check HR after rd2, then get right into...
150 easy choice/skulling by 25's
1:00 rest
30 x 100 in sets of 5 as follows:
1-2, swim free br3 or 4/2 @ 1:15, hold zero pace
3-4, swim 50 back/25 breast/25 free @ 1:30, desc 1-2 to giddyup
#5, all @ 2:00 as follows-
50 your choice fast for time, max effort here! Can be swim, kick, some combo, etc...
50 easy choice
No rest between rounds of 5
Check HR after #30, then 50 easy
1:00 rest
With fins, finish up with...
AMRAP-
5 x 25 odds/evens as follows:
odds @ :35, swim max effort
evens @ :25, swim max effort but last 8 yards is udk (get under outside flags)
1 x 75 @ 1:30 race as follows-
50 swim max effort, get time (target 50scy best time)
hand touch, check clock
25 max effort udk, goal is faster than half of the 50 time you went on the swim
Go 2 rounds free, 2 rounds no free (same stroke) and 2 rounds choice
Warmdown with a 250 choice/kick on back by 50's. Do an excellent job with your HW tonight and thank your parents for getting you to workout today. Tomorrow is back at MOON, 5-8p. Have a great day!
No comments:
Post a Comment