1:00 rest
7 x 100 @ 1:45- all drill, except #'s 3/5/7 are swim/kick by 50's @ 1:30
18 x 50 in 3 sets of 6:
1-2, swim IM order (NO FREE) by 25's @ :50
#3- swim free br3 w/FAST TURN @ :35
4-5, swim/kick by 25's NO FREE @ :50
#6- swim free br3 w/FAST TURN @ :35
Check HR after #18, then 1:00 rest- rotate 1 spot
2 rounds of:
1 x 100 choice @ 2:00- can be drill, kick, whatever you need to get ready...
8 x 25 swim at RACE PACE @ :40- keep track of times
1 x 300 swim free (or back) desc 100's 1-3 to what you can
6 x 25 swim at RACE PACE @ :25- same great effort, less rest; keep track of times
Check HR, then...
MYSTERY SET after each round
After 1st round, 1 x 75 RACE from a dive
After 2nd round, 1 BROKEN 100 RACE (1st 50 from a dive, :10 rest, 2nd 50 from a push)
Finish up with...
4 x 50 swim NO FREE/choice by 25's @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim- as above, @ :50
1 x 75 swim free br3 @ :50
4 x 50 swim- as above, @ :45
1 x 75 swim free br3 @ :45
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Regular schedule this week at all three sites. Have a great day!
No comments:
Post a Comment