1:00 rest
With fins:
15 x 25 @ :40- fly pull w/free kick (1&2), then choice fly drill (#3)
3 x 75 @ 1:20, desc 1-3: swim 25 fly, then 50 kick (last 25 kick is UDK on belly
1:00 rest, check HR & take fins off & get right into...
150- skull/drill by 25's
1:00 rest, check HR again
2 times through:
6 x 25 @ :40 fly drill, except #3 is FAST UDK @ :20, #5 is swim fly FAST @ :20
4 x 50 swim IM order by 25's @ :50
2 x 100 swim 25 fly/75 back, desc 1-2 @ 1:35 (@ 1:25 in 2nd set)
Check HR after 2nd 100 in each round, but no rest 1st & 2nd set
Three options today:
LONG SWIM-
3 times through:
250 swim free br3- long & strong
150 swim IM (by 50's), no free
50 kick FAST w/boards
150 swim/kick (by 25's), desc 50's 1-3, NO FREE
250 swim free, faster than 1st 250
Check HR after 3rd time through, then 1:00 rest
Finish up with...
100's swim free br3 @ 1:30, desc to what you can (try to get at least 6 or 7, 10 or 12 would be better)
STROKE GROUPS-
Pick one:
50's @ :50 (at least 3 times through, but 4 or 5 would be better)-
5- choice, but NO FREE; FAST TURNS for all 5
1 x 75 swim free (also @ :50, unless going IM, then go @ :55)
5- swim/kick (by 25's) choice stroke, desc 1-5
1 x 75 swim FAST IM
Check HR after each round, but no more than :30 rest between rounds
25's @ :40 (everything is @ :40, AMRAP)-
4 x 25 swim FAST @ :40, except #3 is @ :20 (#4 is drill, same stroke as you swim)
1* x 50 swim FAST TURN @ :40 (choice stroke)
*add 1 x 50 in each round, up to 4 x 50 in 4th round
After 4th & 8th round...
3 x 150 swim neg split & desc to giddyup @ 2:10 (@ 1:55 after 8th round)
Finish up with...
2 x 125 @ :15 rest- drill/kick by 25's, last 25 is skulling
Do an excellent job in school today- and with your DRYLANDS. Regular schedule through the week, but it's different for the weekend (check the website, St. James group is here at The D on Sunday Morning, 8-10a). Have a great day!
No comments:
Post a Comment