1 x 600- 300/200/100
1:00 rest
3 sets of:
4 x 50 drill/kick by 25's @ 1:00- 4 FAST UDK's on the kick
4 x out&backs @ :35* all FAST UDK (*gets :05 faster by round), except 2nd round w/boards
4 x 50 kick @ :55* desc, except #3 is always kick FAST on back
No rest between sets, check HR throughout; after 3rd set, rotate 1 spot & continue right into...
3 x 200 @ 3:00- 100 free br3 (smooth & long), 100 choice NO FREE, desc 1-3 to giddyup!
1:00 rest, check HR & rotate 1 spot
JrG- until 7a...
4 x 50 swim choice @ :45 w/FAST TURNS, except #3 is always swim free br3 @ :35
4 x 50 swim at 200 GP @ :55* (*even rounds @ :45); go 2 rounds primary stroke, 2 rounds choice
Check HR after each round, rotate 1 spot after even rounds
SENIOR's-
One time through...
3 x 100 @ 1:40 swim/k by 50's, NO FREE desc 1-3
2 x 125 @ 1:40 swim free br3
1x 100 swim free br3 @ 1:10
:30 rest, check HR & rotate 1 spot
3 x 100 @ 1:35 swim IM, desc 1-3
2 x 125 @ 1:35 swim free br3
1 x 100 swim free br3 @ 1:10
:30 rest- HR/rotate
3 x 100 @ 1:30 swim free/NO FREE by 50's
2 x 125 @ 1:30 swim free br3
1 x 100 swim free br3 @ 1:10
:30 rest- HR/rotate
3 x 100 @ 1:25 swim choice, 3rd 25 NO FREE
2 x 125 @ 1:25 swim free br3- make interval!
Check HR, 1:00 rest
Finish up with 9 x 150 swim with fins @ 2:40, desc sets of 3 to FAST (free/NO FREE/choice, by 3's)
DISTANCE (everything @ 3:00, @ 3:20- okay)
2 sets of:
2 x 200 swim/kick by 100's, desc 1-2
2 x 225 swim IM, last 25 kick free head out, desc 1-2
2 x 250 pull free br 3 (middle 50 br5), desc 1-2
1 x 275 swim free- make interval
1 x 300 swim free- make interval (for time in 2nd set)
No rest between sets.
Finish with pacework: 15 x 100 swim at GP @ 1:30 (75 pace, 25 drill)
Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS! Get excited to race this weekend, and for RACE DAY tomorrow morning. For anybody racing this weekend, you'll do the SPEEDSET tomorrow morning if you decide to come in. Have a great day!
No comments:
Post a Comment