1 x 600- 300/200/100
1:00 rest
4 x 75 @ 1:20, go 50 TTG free drill/25 breast kick wbds
4 x 125 @ 2:10-
50 swim strong/even free br3 or 4/2
75 dr-k-dr by 25's, no free (build the 25 kick)
Check HR
3 times through-
5 x 50 odds/evens as follows:
odds, swim IM order by round (rd1 all fly; rd2 back, etc...) @ :50 (or @ :55)
evens, swim/kick free @ :45 (or @ :50)
1 x 75 swim giddyup free br3 or 4/2, guys under :48, ladies under :50
get out...
1 x 25 max effort udk FAD, get time
Check HR
After 3rd time through...
1 x 300 swim smooth & long free br3 or 4/2, get time & check HR
1:00 rest
2 rounds of:
6 x 50 swim at 500 goal pace @ :45 (or @ :50)
1 x 75 swim faster than gp @ 1:30, get time
1 x 300 swim free, get time- faster than 300 at the end of warmup
1:00 rest
4 x 75 swim at 500 gp @ 1:10 (or @ 1:20)
1 x 50 swim faster than gp @ 1:10 (or @ 1:20)
1 x 300 swim free, get time- faster than previous 300
1:00 rest
6 x 50 swim at 500 gp @ :45 (or @ :50)
1 x 75 swim faster than pace, get time
25 easy drill
300 race free, max effort- fastest of the day
Check HR
100 easy between rounds
Warmdown 5 x 50 @ :10 rest (odds drill/evens kick on back). Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomorrow will be some short fast work in 4th best stroke. Have a great day!
No comments:
Post a Comment