1:00 rest
With buoys & shnorkels:
8 x 75 @ 1:20-
1-2, 25 ra2 la2 free drill/50 superhero kick (hold buoy)
3-4, 50 swim neg split free/25 catchup free drill
Check HR after #8, then drop equipment...
5 x 150-
odds swim free br3 or 4/2 @ 2:15, desc 1-3 to WYC
evens, go drill/kick by 25's in MRS (no free) @ 2:45
Check HR
1:00 rest
With fins, 4 times through:
4 x 25 fly pull free kick drill @ :35
4 x 25 choice drill in MRS (no free) @ :30
1 x 50 swim/kick by 25's max effort in MRS @ :40 (same stroke as 25's drill above)
No rest between rounds
Check HR after 4th round, then take fins off & continue right into...
150 choice/skulling by 25's
1:00 rest
5 rounds of:
100 swim @ 1:30, go 25 MRS/75 choice (get time)
100 swim all free br3 or 4/2 @ 1:20, go 75 smooth/25 add big kick
100 swim @ 1:30, same as first 100, but faster
2 x 25 kick max effort wboards, #1 @ :25/#2 @ :35
50 drill/kick by 25's in MRS @ 1:00
Check HR after each round
1:00 rest after 1st & 3rd round only
Warmdown with a 150 drill/choice by 25's before you get out. Make sure you do your "Best/Least-best/Differently or Better" talk from the meet before you leave. Remember, we're at Alameda tomorrow morning; get excited to train LCM and be sure to thank your parents for driving you all over western PA so you can train. Have a great day!
No comments:
Post a Comment