1:00 rest
18 x 25 in sets of 6 as follows:
1&2- drill @ :35, same drill for both 25's
#3- swim build to race pace finish @ :20
#4- drill @ :35
5&6- swim @ :10 rest, 200 set-up (#5), all out FAST (#6)
1st set of 6 is free, 2nd set of 6 is primary stroke NO FREE, last 6 are 4th best stroke NO FREE
Check HR after each round, then start the next round of 6 together as a team.
4 rounds of:
(All out & backs to 15y...)
4 x out & backs kick @ :40- dolph kick on stomach/forward ss/dolph kick on back- all FAST
1* x 50 kick FAST for time with boards free (odd rounds) or primary kick (even rounds of 4) @ 1:00
1 x 100 @ 1:45- 25 dolph kick with boards build to FAST, then 75 swim IM FAST (back-breast-free by 25's)
1 x 100- 25 swim FAST in primary stroke, grab board, then 75 kick IM FAST (fly-back-breast by 25's), get times
*add 1 x 50 kick FAST @ 1:00 with boards in each round (so, 4 x 50 @ 1:00 all FAST kick with boards in 4th round).
:30 rest between rounds, check HR & get water.
After 4th round...
4 x 100 kick all out FAST for time, BEST AVERAGE POSSIBLE, all @ :20 rest (subtract 1:00 for first group, 1:05 for second group, etc... to get your time for the 400 kick)
Check HR & go 100 float
1:00 rest
Until the end of workout
1 x 100 @ 1:40- 25 fly or breast kick with boards, 75 swim free br3 or 4/2 with FAST turns
1 x 100 @ 1:40- 75 swim IM (50 choice with FAST turn- one stroke, then 25 swim (next stroke in the IM) with FAST kick, then grab your board & kick FAST free
Grab shnorkel & choice equipment (paddles, buoy OR band, different by round) and pull...
1 x 225 free, desc the 3 x 75's 1-3 to something juicy!
:30 rest between rounds, check HR
Do an excellent job with your HW tonight. Have a great day!
No comments:
Post a Comment