1 x 600- 300/200/100
1:00 rest
With boards:
4 x 75 @ 1:15- 50 fist free drill br3, 25 dolphin kick build
6 x 50 @ :55- kick on back (10y under)/2 kicks 1 pull breast drill, focus on wide press
3 x 100 @ 1:45- 50 kick w/boards (breast/free by 25's), 50 choice drill in MRS
8 x 50 kick/swim or swim/kick (alt by 50's), go 4 @ :50 make interval, then 4 @ 1:00 desc 1-4 to all out giddyup! These are in MRS
1:00 rest, check HR
3 rounds of:
6 x 25 partner kick w/boards @ :45- all fast; Odds are fwd ss at midpool, evens are bckwd ss at midpool
1 x 300 swim free or back, get time & desc 1-3 to max effort (start at about 75-80% on #1)
1:00 rest between rounds, check HR after each 300
DISTANCE-
4 rounds of:
6 x 75 swim at Goal Pace @ 1:15
1 x 450 swim desc 1-2 and 3-4; two rounds can be pull, but be sure to desc them to something legit
:30 rest between rounds, check HR
STROKE GROUP-
AMRAP:
4 x 50 swim/drill by 25's @ :55, build the swim to FAST TURN; except, #3 is all kick on back (10y UDK)
4 x 50 swim at 200GP @ :55
1 x 50 easy @ 1:30
1 x 75 swim FAST for time
Warmdown a bit before you get out. Do an excellent job in school today, get off to a good start in 2023. Regular schedule all week, have a great day!
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