1:00 rest
With fins, 3x:
6 x 25 @ :35, breast pull free kick drill
#'s 3&5 are max effort udk on stomach @ :20
1 x 50 kick fast on back @ :40, be under :30 or we'll do it again
No rest between rounds
Breast drill can be choice in 3rd round
After 3rd round, take fins off and continue right into...
8 x 25 breast pull w/pull buoy @ :50
Check HR
1:00 rest
3 times through:
2 x 50 swim strong & even free br3 or 4/2 @ :45
2 x 75 swim back-breast-free by 25's @ 1:20, desc 1-2 to WYC
2 x 50 swim breast/free by 25's @ :50, get times & hold faster avg by round
No rest between rounds
Check HR after 3rd round, then 50 easy
1:00 rest
6* rounds of:
75 kick max effort with boards @ 1:30, get time (figure avg per 25)
100 swim free (or back) @ 1:30, go 50 smooth/50 add BFK
75 @ 1:30- go 25 kick max effort with boards/50 swim smooth
2 x 50 kick w/bds @ :10 rest, max effort; goal is to be faster than avg per 25 from 75
Check HR, then out & back easy after odd rounds
*after even rounds...
1 x 300 swim desc 1-3 to max effort, really get your kick into it
Warmdown with a 150 before you get out (drill/kick on back by 25's). Enjoy your time off today & thank your parents for getting you to workout this morning. REMEMBER, we are NOT going to the GPAC meet this weekend, we'll do the PEAQ Meet the weekend after the July 4th holiday weekend. Have a great day!
No comments:
Post a Comment