1 x 600- 300/200/100
1:00 rest
With fins, 3 rounds of:
4 x 25 choice drill @ :35, except #3 is all FAST UDK @ :20
1 x 50 swim/kick by 25's @ 1:30- build swim to FAST TURN/UDK's
Get time & rotate 1 spot after each 50, but stay on interval
Change strokes by round if you'd like, but last round is fly
Take off fins after 3rd round & rotate 1 spot; then...
1 x 400- 25 drill, 50 swim FAST TURN/BO, last 25 is skulling- change strokes by 100 if you'd like
1:00 rest, check HR & rotate 1 spot
12 x 150 @ 3:00 (evens can be @ 3:30 if needed) as follows (change strokes after every 4):
Odds- kick/drill/kick by 50's, kick is FAST, get times & add for 100 total (w/boards)
Evens- 25 swim/50 kick, :15 rest, then 50 kick/25 swim; swim is at 200 setup, kick is FAST (grab boards); kick is FAST (on back/wboards by 25's, then wboards/on back by 25's for 2nd 50)
The goal is to be FAST on the 50's kick, smoking fast!
Go 4 free, 4 primary, 4 choice (all one kick for last 4)
Check HR after each round of 4 & rotate 1 spot
After last 150 get into...
12 x 75 @ 1:10, 25 dolph kick w/boards, 50 swim backstroke- good tempo, FAST TURNS
Check HR & rotate 1 spot after #6
Finish up with...
6 x 450 desc 1-3's @ 6:00 (@ 6:20 if needed), 3 are pull free br 3/5/3 by 50's (or shnorkel); 3 swim choice
Check HR before you get out
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Be sure to check the schedule for this weekend for updates on the meet and workouts. Have a great day!
No comments:
Post a Comment