1:00 rest
Great job racing at the meet this weekend!
12 x 75 @ 1:20 in sets of 4:
1-2, 50 fist free br3, 25 choice drill NO FREE
3-4, 50 choice kick on back (FAST UDK's), 25 BPK on stomach
Check HR, then...
All @ 2:00 rest
30 minute swim- 300 choice, 100 swim IM- desc the IM's to what you can
20 minute pull- 200 no paddles/150 with paddles- all with shnorkels
10 minute kick- 100 on back, 50 w/boards (FAST inside flags)
Check HR after each
Until you have to get out:
25's kick in sets of 4- "the usual," with a twist:
4 @ :45 on back
4 @ :35 w/boards
4 @ :45 on back
4 @ :25 w/boards
Check HR after last 25 @ :25, then...repeat set with a different kick
Warmdown a bit before you have to get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
No comments:
Post a Comment