1:00 rest
With fins:
6 x 50 drill/UDK by 25's ("fish drill" on side for 2nd 25
4 x 75 @ 1:20- 25 breast pull free kick/50 choice drill in MRS
4 rounds of (fins still on):
1 x out & back @ :30 to 15y- UDK to 15y/fwd ss/kick on back arms pointed up
1 x 25 FAST UDK on stomach @ :25
1 x 25 swim FAST in MRS @ :35
No rest between rounds, check HR after 4th round, then fins off & get right into:
1 x 200- 75 dr/k/dr by 25's, 50 swim (same stroke) FAST TURN, 75 dr/dr/skull by 25's
Check HR again, 1:00 rest
16 x 50 in sets of 4:
1-4 swim free br3 @ :45- strong & even
5-8 swim IM order by 25's @ :50
9-12, swim free br3 @ :45 desc 1-4 to giddyup, #3 @ :35
13-16, swim/kick by 25's @ :50 MRS (NO FREE), desc 1-4 to JUICY
Check HR, then 1:00 rest
LONG SWIM-
3 times through:
150 swim free br3- long & strong, even by 75's
200 swim IM (2 x 100 IM's swim, desc 1-2 to 85% effort)
150 swim free br3- BIG legs on 2nd 75 (hand touch at 75 to check time, ok)
100 swim/kick by 50's fly or breast (NO FREE OR BACK), FAST- get time
Check HR after 3rd time through, don't be sloppy from round to round
1:00 rest
With fins, finish up with...
(DISTANCE, go to 350's)
24 x 25 @ :40- "the usual" in sets of 4
DISTANCE-
6 x 350 @ :20 rest- 150 swim long & strong/50 drill/150 swim min 85-90% (get times)
Check HR
Warmdown a bit before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
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