1 x 600- 300/200/100
1:00 rest, put fins on
With fins:
3 x 100 @ 1:45- 25 small FAST UDK, 50 drill, 25 kick free head out FAST
12 x 50-
odds- 15M small FAST UDK, 20M drill in primary stroke, 15M small FAST UDK, all @ 1:00
evens- 15M small FAST UDK, 20M swim FAST in primary stroke, 15M drill in primary stroke @ :50
Check HR, take fins off
3 x 300 @ :15 rest-
25 drill, 50 swim build to FAST TURN/BREAKOUT, 25 drill
except...
middle 100 of each 300 is all kick, focus on the UDK's, and a FAST backstroke turn
1:00 rest, check HR
As many rounds as possible:
1 x 100 @ 2:00- 50 swim build to RACE PACE turn, then drill
4 x 50 swim at 200 Goal Pace @ 1:10*, except #4 is all kick FAST on back
1 x 100 swim freestyle br3 @ 1:10, make interval
Check HR after each round
*50's GP get :05 faster down to :55, then back up to 1:10; these should all be in primary stroke
Wear your mask all the way to the car, do an ecellent job with your HW this weekend & get excited to race next Saturday. Be sure to keep up with your DRYLANDS, too. Have a great day!
No comments:
Post a Comment