Training zone: Recovery and low aerobic
Target RPE range: 9 to 11
Target heart-rate range: 70 to 85% of SLTHR
Warm-Up
4 × 25 on :10R—alt 25 SGNU, 25 SGB, 25 SGSS, 25 swim (focus: finish your strokes)
4 × 25 on :10R—alt 25 SGB, 25 SGSS, 25 3S&G (focus: wide tracking), 25 swim (focus: risky breathing)
IHR or RPE
Main Set
2 × 50 on :15R—alt 25 BB, 25 SGB (focus: red dot)
4 × 25 on :10R TS—alt 25 FB, 25 SGND, 25 BBR, 25 SGSS (focus: buoy pressure)
2 × 75 on :30R TS—alt 25 SGSS, 25 3S&G, 25 swim (focus: hand swapping)
IHR or RPE
2 × :30 VK on :15R—hands out of the water
6 × 25 on :10R—alt 25 LAR (focus: tight line), 25 3S&G (focus: pierce down to extension), 25 swim (focus: downhill swimming)
2 × :30 VKR on :15R—odd: hands on your chest; even: hands on your head IHR or RPE
Cool-Down
3 × 50 on :10R TS—alt 25 SGSS, 25 LAR (focus: tight line) IHR or RPE
Total distance: 950 (includes estimated equivalent for VK or VKR)Comments: This practice includes each of the skill drills introduced so far. Note that you are gradually stringing together a longer and longer series of drills and swim lengths without rest. The VK part of this workout is the most demanding yet. You may have noted that the SGND, SGNU, and SGB drills appear without an explicit indication of which side you should be on. Do half of each drill on your right side and half on your left side, either by taking a single stroke at mid-pool to switch sides, or, when you do multiple lengths of the drill, alternating one length on your right, one on your left.
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