1:00 rest
With fins:
4 x 75 @ 1:20- 50 breast pull w/dolphin kick & FLIP TURNS, 25 UDK on stomach
6 x 50 @ 1:00- dolph kick on side, drill in main race stroke (MRS) by 25's
6 x 25 @ :35- UDK to 10y, swim build to FAST in MRS
Check HR, take fins off
3 x 150 @ 2:40- 50 kick breast/free by 25's w/boards, 100 swim free FAST TURNS, desc 1-3
3 rounds of:
5 x 50 swim @ :50- odds are MRS/free by 25's, #4 is all free br3 @ :40
1 x 100 swim IM smooth & strong @ 1:30
1 x 150 swim free br3- get time, desc 1-3 (start at 80-85% effort, desc from there
:30 rest between rounds, check HR
With fins, finish up with...
24 x 25 @ :40- the "usual" in sets of 4 (DISTANCE, skip this, go to pace set)
DISTANCE-
3 rounds of:
5 x 75 swim at goal pace @ 1:20 Check HR after #5, then
1 x 75 drill- get pulling equipment
1 x 450 pull free with shnorkel & choice equip, desc 150's (1-3) and get time, desc total time 1-3
Warmdown a bit before you get out. Do an excellent job in school today, get excited for tomorrow's LONG SWIM. Have a great day!
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