1 x 600-300/200/100
1:00 rest
4 x 100 @ 1:45- 25 kick on back (4 FAST UDK's!), 50 swim FAST TURN, 25 drill
Check HR, then...
3 rounds of:
4 x 25 @ :45 kick with boards side by side- RACE your teammate!
1 x 150- 50 swim FAST TURN, middle 50 drill, last 50 swim FAST TURN again, and faster overall, @ 3:00
Check HR after 3rd round. NO FREE in 3rd round
LONG SWIM (Ainsley, do the next DISTANCE LONG SWIM)-
4 times through:
100 swim IM
50 kick with boards breast/free by 25's FAST
150 in main race stroke (MRS), swim/kick on back/swim faster by 50's), NO FREE
Check HR after 4th time through
Finish up with....
16 x 50 swim-
4 @ :55- free/kick on back by 25's
4 @ :45- all free, strong & even
4 @ :50- free/NO FREE by 25's
4 @ :40- all free, strong & even
DISTANCE- LONG SWIM
1 x 1800
600 free as follows:
2x: 200 swim free smooth & even
100 giddyup
300 pull desc 100's 1-3 to what you can
Check HR, repeat 1 more time (900 x 2)
Warmdown a bit before you get out. Do an excellent job in school today & have a great day!
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