1:00 rest
With fins:
4 x 50 @ 1:00- dolph kick on side/choice drill, by 25's
6 x 25 @ :35- choice primary stroke drill, except #'s 3/5 are UDK
4 x 75 @ 1:15- 25 fly pull free kick, 50 choice drill
6 x 25 @ :35- choice fly drill, except #'s 3/5 are UDK @ :20
4 x 50 swim/kick fly (by 25's) @ :50*
*interval gets :05 faster by 50, so #4 is @ :35
Check HR, then take fins off
3 rounds of:
5 x 50 swim choice @ :50, except...
even 50's are swim fly/free by 25's
#5 is always swim free br3 @ :35
No rest between rounds of 5; go 2nd round of 5 @ :45, 3rd round of 5 @ :40
Check HR after 3rd round, then 1:00 rest
6 times through:
3 x 75 @ 1:20- 25 kick w/boards (dolph k/odd rds, breast k/even rds), 50 kick choice on back; desc 1-3 to FAST
1 x 125 kick w/bds FAST for time- giddyup here!
After 3rd round, 1 x 300 pull free w/shnorkel & choice equip, desc 100's 1-3 (hand touch at 200)
After 6th round, 2 x 300 as above @ :30 rest
Until you have to get out, finish up with...
"Get out" sprints: 25's race @ 1:00 as follows-
Swim to halfway, backwards ss at midpool, then kick free head out- all FAST
Race side by side, whoever wins each 25 doesn't have to do the next one
Change strokes after every 4 x 25
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule this week- last week of the WINTER SESSION schedule. Have a great day!
No comments:
Post a Comment