1:00 rest
With fins,
4 x 50 @ 1:00- ra2 la2 free drill- steady head position, feel hips rotate evenly
2 x 150 @ 2:20- kick/drill choice/kick by 50's- kick is on stomach, halfway UDK
6 x 75 @ 1:20- breast pull w/dolph kick & FLIP TURNS, focus on wide press
Check HR, then take fins off & continue right into...
1 x 300- 25 choice kick on back build, 50 breast drill (2k1p or breast pull free kick), last 25 breast swim build to FAST
Check HR again
2 sets of:
4 x 50 swim breast/free by 25's @ :50 desc 1-3; #3 is all swim free @ :35
4 x 25 partner kick free FAST @ :45- fwd ss at midpool
1 x 100 kick FAST for time @ 2:00 w/bds
4 x 50 swim breast/free by 25's @ :45, except #3 is all swim breast @ :40
6 x 25 partner kick @ :40- odds are dolph kick, evens are choice (but same kick), all FAST
Check HR, then...
MYSTERY SET
LONG SWIM-
6 times through
200 free- 50 at "200 set up," 100 swim BIG KICK, last 50 kick free on back
100 breaststroke- 25 choice drill, 50 swim FAST TURN & 2nd 25, last 25 breast kick on stomach UW
Check HR after 6th time through
DISTANCE- add 250 swim free or back to the end of each round of the "LONG SWIM," desc that 250 1-6
Warmdown a bit before you get out. Do an excellent job in school today, make sure you know there is NO WORKOUT on Thursday or Friday. Have a great day!
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