1 x 600- 300/200/100
1:00 rest
With everybody out of the water yesterday due to the weather (and, we raced just last weekend for four days!), we'll hold off on our typical RACE DAY this week in favor of some more traditional training.
3 x 250 @ 4:00- odd 50's are kick choice desc 1-3, focus on the UDK's; even 50's are drill
Check HR & rotate 1 spot
4 sets of:
4 x 50 swim/kick by 25's desc 1-3, #3 is all kick @ :40 (make interval)
1 x 75 kick FAST for time @ 2:00- goal is 100 SCY Goal Time; check HR & rotate after each round
No additional rest between sets. After the 4th set, rotate and continue right into...
6 x 100 @ 1:40-
25 swim choice FAST TURN
75 kick IM- 25 dolphin kick on back, 50 breast/free with boards
Desc the IM kick 1-3's
Check HR after #6, then 1:00 rest
4 rounds of:
4 x 50 kick @ :50 desc 1-3, except #3 is all swim FAST TURN @ :40
1 x 100 swim/kick by 50's in primary stroke, FAST for time @ 2:00
Check HR after each round & rotate 1 spot. No additional rest between sets.
1:00 rest after 4th round, then...
3 x 200 @ 4:00-
Odds- BROKEN KICK- 75/50/75, all @ :15 rest
#2- swim/drill by 50's, FAST TURN on the swim
Check HR & rotate 1 spot after #3.
Finish up with...
THREE OPTIONS:
A) 6 x 175 swim desc 1-3's @ 3:30 free (4:00 primary stroke); 3&6 should be faster than 200 goal time
B) 9 x 150 swim w/fins @ 2:40 desc 1-3's to smoking FAST (go free, NO FREE, choice by 3's)
C) DISTANCE-
3 rounds of:
1 x 400 swim at stroke count @ 4:45
1 x 450 pull free @ 5:00 desc 1-3 to what you can
Check your HR before you get out and then go an easy 100- KEEP YOUR DISTANCE throughout the warmdown. Wear your mask all the way to the car, do an excellent job with school today- and with your DRYLANDS. Make sure you know the schedule changes for the next few weeks, and get excited for this mess known as "2020" to end. Have a great day!
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