1:00 rest
With fins, 4x:
4 x 25 drill @ :30 (fly pull free kick in rds1/2; breast pull free kick rds3/4)
2 x 75 swim-kick-swim faster by 25's @ 1:15 (same stroke as 25's drill above)
Check HR, then fins off
8 x 100, odds/evens as folows:
odds @ 1:40, go dr-k-dr-sw in MRS (no free)
evens @ 1:25 swim free br3 or 4/2, 50 smooth/50 add kick (desc 2nd 50 1-4)
Check HR after #8, then get right into...
150 choice/skulling by 25's
1:00 rest
Two options today...
STROKE GROUP-
6 rounds:
100 swim free strong/even br3 or 4/2 @ 1:10
100 swim free faster @ 1:20
3 x 50 swim at 200 goal pace (MRS, no free) @ :50
25 easy, get out...
1 x 75 race from a dive (same stroke as 50's gp), max effort here
Check HR/50 easy
1:00 rest between rounds
300 easy pull after 3rd round
After 6th round...
125 drill/choice by 25's/get out for...
BROKEN 150 (MRS), 3 x 50 @ :10 rest
Or...
BROKEN 175 (75 in MRS/100 IM done as 2 x 50), go 75/:15 rest/2 x 50 @ :10 rest
Or...
175 race from a dive (MRS or Free)- straight race, yo!
DISTANCE-
3 times through:
100 swim free br3 or 4/2 at zero pace @ 1:15
100 swim IM @ 1:30, smooth & strong, focus on turns & udk's
100 swim free br3 or 4/2 @ 1:15
6* x 50 swim at mile goal pace @ :40
1 x 75 swim faster than goal pace
Get out for...
25 race from a dive, think "finishing speed" here (chaos!)
Check HR
300 pull w/choice equip
*rd2, go 8 x 50 swim gp @ :40
*rd3 go 10 x 50 swim gp @ :40
With fins, finish up with...
AMRAP-
5 x 25 @ :30 (odds are half fast 1/2 easy; evens all swim fast)
:15 extra rest
1 x 75 @ 1:30 race for time, faster than what you went on 75's above (but, can be diff stroke)
Warmdown as needed before you get out
Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout early today. Tomorrow back at Cornell @ 5:30p (Thursday back here at Moon, 2:45p). Have a great day!
No comments:
Post a Comment