1:00 rest
With fins,
16 x 50 in sets of 4-
1-3, 35m drill/15m fast udk @ 1:05
#4, 35m swim build to fast/15m max effort udk @ 1:00
Go 108 free, 9-16 no free (can be 2 diff strokes for 9-16)
Check HR after #16, then fins off & get right into...
1 x 300- go 200 pull w/shnorkel & choice equip; last 100 is choice drill
1:00 rest
3 x 200 @ :10 rest as follows-
shallow end of pool (25m closest to start end), stroke drill
deep end of pool (25m closest to dive well & climbing wall), swim with fast turns & breakouts
Different stroke by 200, okay (don't change strokes within a 200)
1:00 rest
6 times through:
5 x 50 swim as follows-
1-2 & 4) swim strong & even free br3 or 4/2 @ :50
#3&5) swim in MRS @ 1:00, desc to fast
1 x 150 swim free br3 or 4/2 @ 2:30-
odd rounds, go 100 swim strong & even/last 50 add big fat kick
even rounds, go 100 swim long & strong free/last 50 swim fast in MRS
Check HR after each round
200 easy choice/kick by 25's after 3rd & 6th rounds
Warmdown additional 200 if needed before you get out. Enjoy your time off this weekend and get excited for the July meets. Monday Morning back at SVHS, have a great day!
No comments:
Post a Comment