1 x 600- 300 swi freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 100 @ :10 rest, 50 drill, then 50 swim/kick by 50's
odds- freestyle
evens choice, NO FREESTYLE
Everybody together:
16 x 50 in sets of 4:
1-3 kick on back @ :55, desc 1-3
#4- swim/kick by 25's choice @ :45
1:00 rest, check HR
18 x 150's @ 3:00 as follows
1- 50 swim FAST, 100 drill/choice by 25's
2- 2 x 50 swim FAST @ :10 rest, 50 drill
3- 3 x 50 swim FAST @ :10 rest
2 rounds primary stroke, 2 rounds free, 2 rounds kick with boards
With shnorkels until 7:15, finish up with:
3 x 50 swim free @ :45
1 x 75 swim free @ :50
3 x 50 swim free @ :50
1 x 75 swim free @ :45
:30 rest after each round, check HR
100 easy drill before you get out. Enjoy the time off today- do something productive- read, walk the dog, etc...Tomorrow at Ida Lee, 6:30-8:30 a.m. Have a great day!
No comments:
Post a Comment