1:00 rest
With fins & boards, 3 rounds:
4 x 25 fly pull free kick drill @ :30
1 x 50 fly kick w/bds @ :40* (*gets :05 faster by round)
2 x 25 @ :10 rest-
#1, race butterfly (br 1/1)
#2, max effort udk on stomach
Get time, subtract :10 for actual 50 time
Check HR, then 1:00 rest after each round
After 3rd round, take fins off & get right into...
150 kick on back/skulling, by 25's
1:00 rest
3* times through:
6 x 50 (1 each, twice through)-
50 swim strong/even free br3 or 4/2 @ :40 (or @ :45)
50 swim fly/free by 25's @ :45 (or @ :50), br 1/1 on the fly
50 swim/kick fly by 25's @ :50 (or @ :55), br 1/1 on the fly
After #6...
1 x 125 race- go 25 fly/50 free/50 free with big fat kick (BFK!), get time...
hop out right away
25 max effort udk FAD!
Check HR/1:00 rest between rounds
*in 3rd round, no fly (but no free)
After 3rd round, get right into...
1 x 450 pull free w/shnorkel-
150 (50 move/100 smooth)
150 (100 move/50 smooth)
Hand touch, check clock...
150 move, get time
Check HR
Work on skills until 7p (we might go "stations," with each lane working on a different skill for 6 minutes, then we'll rotate).
Be sure to thank your parents for getting you to workout today, be ready to get your giddyup going tomorrow morning. Have a great day!
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