1:00 rest
With fins, 4 times through:
2 x 50 @ 1:00- choice drill/kick free on back with arms pointed UP (by 25's)
4 x 25 drill @ :35
odd rounds, breast pull free kick
even rounds, choice drill (same drill for all 4 x 25)
2 x 50 swim/kick by 25's @ :50, desc 1-2 (same stroke as 25's drill)
After 4th round...
Check HR, then take fins off and continue right into...
250- odd 50's kick fast on back/skuulling by 25's; even 50's drill in MRS (no free)
1:00 rest
3 rounds of:
1 x 75 swim free (50/25) @ 1:10
3 x 50 swim strong & even free br3 or 4/2 @ :45, avg gets faster by round
3 x 25 swim in MRS @ :35, no free, as follows-
Rd1, 200 setup
Rd2, 200 goal pace
Rd3, max effort
1 x 100 IM swim @ 1:50 get time, desc 1-3 to max
Check HR after each round, but no additional rest between rounds
After 3rd round...
1 x 450 pull free w/shnorkel & choice equipment, go 100 smooth/50 move
1:00 rest
AMRAP-
3 x 25 @ :40 (odds drill in MRS, #2 is max effort udk)
3* x 50 swim at 200 goal pace in MRS @ :50
*add 1 x 50 in even rounds
1 x 25 swim max effort in MRS @ :40
1 x 75 race free, get time
get out...
1 x 25 race udk from a dive, get time & add to 75 free time (75 free + 25 udk should = 100M free)
Check HR
1:00 rest between rounds
Warmdown a 200 before you get out (drill/kick on back by 25's). Be sure to thank your parents for getting you to workout this morning; remember, we're outdoors at Alameda tomorrow morning, get excited to train LCM before the meet. Have a great day!
No comments:
Post a Comment