1:00 rest
2* x 200 @ 3:30-
go 150 drill/kick on back by 25's, then last 50 kick wbds fast/easy by 25's
1st 200 drill/kick is free, 2nd 200 drill/kick is no free (only 1 stroke)
6 x 50 swim free/no free by 25's-
1-3 @ :50 (or @ :55)
4-6 @ :45 (or @ :50)
Check HR, then 1:00 rest
3 times through:
6* x 75 @ 1:30-
25 drill
:05 rest
25 swim fast, same stroke as drill
25 max effort udk on stomach, only 1 breath
*3rd 75 is actually a single 50 swim free @ :40 (or @ :45)
*5th 75 is a single 50 swim free @ :35 (or @ :40)
1 x 100 swim IM (last 25 is kick free on back), get time & desc 1-3
1:00 rest after each round
Rd1, the drill & swim on 75's is fly (go fly pull free kick drill)
Rd2, the drill & swim on 75's is back (go 8 kicks 1 pull backstroke drill)
Rd3, the drill & swim on 75's is breaststroke (go breast pull free kick drill)
LONG SWIM-
4 times through:
150* swim IM (go 2 x 75's swim IM, no free)
150* swim free br3 or 4/2
50 kick max effort free w/boards
No rest between rounds of 350's
*effort on the 150 IM and 150 free increase from round to round, so Rd4 is giddyup!
50 kick free w/boards at the end of each round is always max effort
Check HR after 4th time through
If there is time, finish up with...
25's from a dive in sets of 3 (walk back to the starting end)-
#1, swim 200 setup (fast, but not max effort kick), go to foot touch
#2, swim max effort, go to a foot touch
#3, swim max effort, go to a hand touch (a standard race "finish")
Go 1st round of 3 fly, 2nd round of 3 free, 3rd round of 3 choice (repeat if you have time)
Warmdown a 150 kick on back/choice by 25's. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Enjoy your time off tomorrow and get excited to race this weekend. Have a great day!
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