1:00 rest
With fins:
4 x 75 @ 1:15- 50 ra2 la2 free drill, 25 kick "position 11" with 2 breaths only
6 x 50 @ :55- breast pull free kick drill (wide press), choice drill in MRS, no free
4 x 100 @ 1:45- 25 fast UDK on stomach, last 75 is drill/kick/drill by 25's in MRS, no free; kick is fast
Check HR, then take fins off, 100 dr/k/dr/skulling by 25's
1:00 rest
1 x 225 kick wbds (last 25 on back @ 3:50/1 x 75 swim IM @ 1:10/1:15
1 x 150 kick wbds (2nd 50 on back) @ 2:30/2 x 75 swim IM desc 1-2 @ 1:10/1:15
1 x 75 kick wbds (last 25 is UDK) @ 1:20/3 x 75 swim IM desc 1-3 @ 1:10/1:15
Check HR
3 x 200 pull free w/shnorkel & choice equip @ 2:45/3:00, desc 1-3
Check HR
1 x 225 swim IM (200 IM, last 25 is kick on back) @ 3:15/1 x 75 @ 1:15 kick fast (25 udk, 50 bds)
1 x 150 swim IM (2 x 75 IM's) @ 2:15/2 x 75 kick fast w/boards @ 1:15
1 x 75 swim IM- fastest of the day, get time/25 easy choice
3 x 75 kick FAST for time @ 1:15
Check HR, then 1:00 rest
STROKE GROUP- (AMRAP)
50's kick @ :50 (add 1 x 50 each round)/1 x 50 easy choice @ 1:00 (only 1)
DISTANCE- finish w/150's (AMRAP) @ 2:20 (@ 2:30 if needed) as follows:
1- 50 kick/100 swim strong neg split
2- 100 kick/50 swim 200 setup
3- all kick, make interval
:30 rest between rounds, check HR. Kick is with boards
Warmdown a bit before you get out. Do an excellent job in school today, and some of you still have to do your "best/least-best/differently or better" talk after the meet last weekend. Have a great day!
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