1:00 rest
3 x 200 @ :20 rest, 1st 100 is drill/kick on back by 50's (FAST UDK's!), 2nd 100 is swim FAST TURNS
2 x 150 @ 2:40- odd 50's are kick choice (desc 1-2), 2nd 50 is drill choice NO FREE
1 x 300- each 100 is swim 75, desc 25's 1-3, last 25 is drill same stroke as swim; middle 100 is NO FREE
Check HR, then 1:00 rest
With fins, 16 x 50 in sets of 4 as follows:
1- drill choice @ :35
2-3, swim @ :30- #2 is 15y FAST/10y easy, #3 is all swim FAST
#4 is FAST UDK on stomach @ :25
Can change strokes by rounds of 4, but 3rd round of 4 x 25 is NO FREE
Check HR after #16, then fins off
3 rounds of:
3 x 75 swim free br3 @ 1:10- long & strong, except #2 is swim IM
1 x 125 swim free br3 @ 1:30
4 x 75 swim choice br3 @ 1:10, except #3 is swim/kick/swim by 25's NO FREE
2 x 400 swim neg split free br3 @ 5:45 (can go to hand touch at 200 to check time), check HR after #2
7 x 50 swim free br3 @ :50 as follows:
1st round, desc 1-5 to goal pace, then hold pace for 6&7
2nd round, desc 1-3 to goal pace, then hold pace for 4-7
3rd round, all swim at goal pace
Check HR after each round, then 1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today & be ready for the short week. Have a great day!
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