1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:30- go 25 Tombstone kick free w/boards, then 50 drill in MRS (no free)
5 x 100, go 25 swim build to race in MRS (no free), then 75 swim choice-
go @ 1:40-1:30-1:40-1:20-1:40 by 100
Check HR after #5, then get right into...
150 drill in MRS/choice skulling by 25's
1:00 rest
3 rounds of:
4 x 50 swim strong/even free br3 or 4/2 @ :45, get avg time
:10 extra rest, get shnorkel on...
4 x 50 swim free w/shnorkel @ :50, hold faster avg than 4 x 50 @ :45
6 x 25 swim in MRS (no free), desc 1-2's to race as follows-
odds @ :30*
evens @ :40*
*in Rd3, go @ :25 & :35
1 x 250 swim free br3 or 4/2, get time and figure avg per 50
In Rd2, the 250 is a 200 swim faster avg per 50 than 250; in Rd3, go a 150, faster avg per 50
Check HR after each round, then 1:00 rest
With fins, finish up with...
20 x 25 @ :40, "the usual" in rounds of 4:
1) swim 1/ max 1/2 drill
2) all swim build to fast finish
3) all swim max effort
4) all max udk
Go odd rounds of 4 free, even rounds of 4 no free
Work on starts until 8:30a
Warmdown if needed before you go. Get excited to race at WVU this weekend and be sure to bring your water bottle, comfy sneakers to wear on deck and healthy, light snacks- prelims go until 3p each day! Thank your parents for spending the weekend in Morgantown just so you can race. Have a great day!
No comments:
Post a Comment