1:00 rest
2 rounds of:
4 x 50 drill/kick on back (focus on udk's) @ 1:00
4 x 75* w/bds @ 1:20, 25 kick-50 swim desc 1-2's, same stroke as drill above
*25 kick on even 75's is TOMBSTONE KICK
Check HR after each round
After Rd2...
5 times through:
1 x 50 swim strong/even br3 or 4/2 @ :45 (or @ :55)
1 x 75 swim 25 MRS (no free)/50 choice) @ 1:05* (or @ 1:15*)
No rest between rounds
*75 interval gets :05 faster per round until it's the same interval as the 50 strong/even
Check HR, then 75 dr-k-dr by 25's
1:00 rest
SPEEDSET-
12 x 50 in sets of 4 @ 1:30
1) 20y swim max FAD/30y drill
2) 30y swim max FAD/20y drill
3) all swim max FAD
4) all drill
Go free/no free/choice by round
Finish up with...
AMRAP-
200 pull free w/shnorkel & choice equip @ 3:00
150 swim free br3 or 4/2, go 75/75 & get time (all @ 2:00 or 2:30)
desc 150 to WYC
Warmdown a 250 before you get out (drill/kick by 50's). Do an excellent job with your HW this weekend and thank your parents for getting you to workout this morning. Next weekend we're racing at WVU, start thinking about your races. Have a great day!
No comments:
Post a Comment