1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice, mix it up
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's in primary stroke @ 1:00
1 x 75 kick with boards @ 1:20- get time, desc 1-3
Check HR after 3rd set, then..
3 x 50 swim-kick in primary stroke @ 1:00 desc 1-3 to FAST
1. x 75 kick FAST FOR TIME with boards, should be fastest of the day
1:00 rest- CM go straight to LONG SWIM, then finish with the fin set
With fins,
24 x 25 @ :40- the usual in sets of 4, except...
1 x 50 swim FAST after every round of 4 x 25 (50 is @ 1:00)
Take fins off after 6th round, then...
1 x 200 drill-skulling by 25's
1:00 rest- IL skip long swim and go straight to pace set
LONG SWIM-
5 times through:
150- swim/drill by 25's, build the swim- except third 50 is all swim at 200 GP or faster
100 kick- 50 on back, 50 with boards- 2nd 50 FASTER than the 1st 50
100 swim IM, always STRONG, except last 25 is kick on back
Odd rounds primary stroke NO FREE
Even rounds free
1:00 rest, check HR
Until 5:30 p.m., finish up with...
4 x 100 swim free at pace @ 1:40 (or @ 1:50 for 1000 pace or 2:00 for 500 pace)
1 x 250 swim free with shnorkels, get time & desc 1-3 to something juicy!
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW-
and with drylands tonight. Get excited to race this weekend (or next) & have a
great day!
No comments:
Post a Comment