1:00 rest, put fins on
With fins, 8 rounds:
1 x out & back @ :40- swim to 15M, fwd ss, fast UDK back to wall
1 x 50 kick FAST on back, UDK on stomach to 15m, then roll onto back
No rest between rounds, go four rounds free, 4 rounds NO FREE
Check HR after 8th round, then take fins off
8 x 50 @ 1:10-
2k 1p breast drill (1-3)- feel glide, get flat
breast pull free kick (4-6)- fast recovery to the front, get flat
last 2 x 50 are swim breast desc 1-2
Then, 3 sets of:
1 x 50 swim free br3 @ :55 (gets :05 faster by round)
1 x 50 swim breast (15M)/free (35M) @ :55 (@ :50 in 3rd round)
1 x 50 swim breast/free by 25's @ :55 (@ :50 in 3rd round
1 x 50 swim all breast @ :55 (@ :50 in 3rd round)
2 x 100 kick IM order by 25's w/boards @ 2:15, desc 1-2 to FAST
No extra rest between rounds
Check HR after each round
Finish up with...
5 x 250 @ 4:00/4:20 as follows:
odds- swim 100 back/50 breast/100 free- IM style, desc 1-3
evens- pull free w/shnorkel & buoy, paddles if you'd like; go 100 cruise, desc last 3 x 50's to FAST
Check HR
Warmdown a bit before you get out. Do some HW today, make sure you're ready for the week ahead at school. Get excited to RACE next weekend, and have a great day!
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