1:00 rest
3 times through:
2 x 50 drill @ 1:00 (same drill)
2 x out&backs, all FAST UDK, 1 @ :30, 2nd one @ :20
1 x 50 swim/kick by 25's @ :55*
No rest between rounds
*add 1 x 50 in each round, interval gets :05 faster by round
Check HR after 3rd round & rotate 1 spot
After 3rd round...
1 x 450 swim
150 choice
150 IM- NO FREE, go sw/k by 25's
150 choice
Check HR & rotate 1 spot, then 1:00 rest
STROKE GROUPS-
21 x 100 in sets of 3-
1- swim choice @ 1:20, JMI
2- swim choice cruise @ 1:30
3- swim FAST for time in primary stroke (fly/breast can go 75 swim FAST/25 drill), @ 1:40
Can go @ 1:30/1:40/1:50 if necessary
After last 100...
4 x 50 drill/choice by 25's @ 1:00, then...
BROKEN 200 from a dive: 75/50/75 @ :10 rest/:15 rest
DISTANCE-
4 x 450 @ 6:30 (@ 7:00 if needed, but try 6:30 first)-
odds 450's, middle 150 is swim IM (2 x 75's NO FREE)
even 450's, middle 150 is kick on back
3 x 250 pull free w/shnorkel & choice equipment @ :20 rest, desc 1-3 to what you can
1 x 900 swim free- either 400/450 (get time for 400/try to match it on the 450) or desc 300's to giddyup!
Check HR
With fins, finish up with...
AMRAP:
6 x 25-
odds- swim FAST @ :20
evens- swim 15y FAST/10y drill
1 x 50 swim FAST for time @ 1:00
Change strokes after even rounds.
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Get excited to race this weekend, have a great day!
No comments:
Post a Comment