1:00 rest
2 sets of:
6 x 25 drill @ :40, except #3 is FAST UDK @ :20
3 x 50 sw/k by 25's @ :55, desc 1-3 to what you can
4 x 25 swim FAST @ :40, except #3 is FAST UDK @ :20
1 x 100 sw/k by 50's FAST for time @ 2:00
Check HR after each round, but no rest between rounds
1st set free, 2nd set is primary stroke NO FREE
After 2nd set...
6* x 100 swim @ 1:20 desc 1-3/4-6, 1st 25 is primary stroke build to a FAST TURN
1:00 rest, check HR & get water
*we only did 3 x 100 so we could get to the following set before 6a...
2 rounds of:
8 x 75 swim FAST for time @ 3:00
2 x 100 drill/choice by 25's @ 1:45
1 x 150 RACE from a dive (same stroke as 75's); in 2nd round this is broken (3 x 50 @ :10r)
1:00 rest
1st round primary stroke NO FREE, 2nd round choice
Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today, take good care of yourselves away from the pool & use your time off wisely. Have a great day!
No comments:
Post a Comment