1:00 rest
With buoys:
6 x 50 swim/fist drill by 25's @ 1:00- count strokes, how close can you get those two #'s?
4 x 75 @ 1:20- 25 pull br3, put buoy up, then 50 fist free drill br3- feel water on forearms
6 x 100 @ :20 rest- can use buoy if you'd like, esp for skulling
go all free, 75 drill/swim/drill (choice drill), last 25 is skulling
Check HR, then 1:00 rest
With boards:
9 x 25 kick @ :45/:35/:25 by 25's- 1 each (3x)
1 x 150 easy choice swim/drill backstroke by 25's @ 2:40
12 x 25 kick @ :45/:35/:25 by 25's- 2 each (2x)
1 x 150 backstroke- go 50 swim neg split, 25 drill (2x) @ 2:40
18 x 25 kick @ :45/:35/:25 by 25's- 3 each (2x)
:30 rest, check HR
1 x 100 kick all out FAST for time
Check HR again, then 1:00 rest
Finish up with...
6 x 150 pull free w/shnorkel @ :20 rest, go 25 fist free drill, 50 swim free neg split
DISTANCE- can go 6 x 250's if you feel ready for that, also @ :20 rest, go 25 fist free drill, 100 swim free, desc the 100's 1-2 in each 250
Warmdown a 100 before you get out. Do an excellent job in school today, be thinking about your goals for the upcoming SCY season. Have a great day!
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