1:00 rest
With pull buoys:
6 x 75 @ 1:20- 50 fist free drill, 25 kick free ("position 11")- hold buoy out front, breathe 3x
3 x 100 swim free (no buoy) last 25 is kick (Pos 11) w/buoy @ 1:40, desc1-3
Check HR, take equip off
10 x 25 drill in MRS @ :40- except 3/6/9 are UDK- go half "fish kick," half FAST on stomach
Check HR, then...
3 rounds of:
8 x 100 as follows-
swim 25 fly/75 free @ 1:25/1:35
Except #3 & 6 are swim/kick by 50's in MRS (NO FREE) @ 1:45, desc 1-2
2 x 75 swim/kick FAST in MRS (same stroke as 3&6) @ 1:45
Check HR after each round
Until 6:30a, finish up with...
75's pull free w/shnorkel & buoy, paddles if you'd like, 3 @ 1:20, 3 @ 1:10, 3 @ 1:00
DISTANCE-
After 2 rounds of the 8 x 100/2 x 75, get into...
2 rounds of:
3 x 400 swim neg split, desc 2nd 200 1-3 to what you can
1 x 300 swim FAST for time
Check HR after each round, then 1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today & make sure your entries for the November MAKO Meet are in. LONG SWIM tomorrow. Have a great day!
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