1:00 rest
2 rounds of:
6 x 75-
odds @ 1:20- dr/k/dr by 25's
evens @ 1:10- all swim, FAST TURNS (same stroke as 1st 75)
1 x 150 swim (same stroke as 75's), desc 50's 1-3 to giddyup!
Check HR after each round, :30 rest between rounds
1st round free, 2nd round primary stroke NO FREE
2 options today:
DISTANCE-
3 rounds of:
2 x 250 swim (can be pull) desc1-2 @ :20 rest
5 x 50 swim at GP @ :10 rest (pick one pace, stick with it)
Check HR, 1:00 rest between rounds
Finish up with...
AMRAP (3x takes you to 6:25p):
6 x 50 swim/kick by 25's @ :50, NO FREE, desc to what you can
2 x 300 swim free desc 1-2;
300's, go @ 3:40/3:20/:10 rest (@ 4:15/3:50/:10 rest) by round
Work on starts until 6:30p
STROKE GROUPS-
6x through (1st 3 rounds free, 2nd 3 rounds primary stroke NO FREE):
4 x 25 as follows-
1 @ :40- 15y swim FAST/10y drill
2 @ :30- 20y swim FAST/5y drill
3 @ :20- all swim FAST
4- all drill @ :40
4 x 50 swim at 200 GP @ :55 (2nd round @ :45, 3rd round @ :10 rest)
Check HR after each round, then 100 easy choice drill
With fins, finish up with...
9 x 150 swim @ 2:40, desc 1-3's to all out SMOKING FAST for time (go free/NO FREE/choice by 3's)
Work on starts until 6:30p
Warmdown a bit before you have to go. REMEMBER, workouts this week are all at The D (5-7a). Keep up with your DRYLANDS and use your time off wisely. Have a great day!
No comments:
Post a Comment