1:00 rest
3 x 150 @ 2:30- 50 drill, 25 kick on back- 4 UDK's off each wall (NO FREE on #3)
6 x 75 @ 1:15- 25 kick w/boards build to fast (dolph kick 1-3, breast kick 4-6), then swim/drill (build swim to fast turn); go 1-3 free, and 4-6 MRS
24 x 25 in sets of 4:
1-2 swim, #1 build @ :35, #2 fast @ :25
#3- fast UDK @ :40 ("BTR" bank the rest)
#4- skulling @ :40
Check HR
DISTANCE- 2 rounds 50's are mile pace; next 2 rounds 50's are 500 pace:
4 rounds of:
1 x 150 swim free, HR 150/160 by 75's @ 2:00/2:10
3 x 50 swim at pace @ :55
1 x 150 swim free- as above
3 x 50 swim at pace @ :10 rest
Check HR
1 x 50 easy choice @ 1:30 after each round
After 4th round...
6 x 275 @ :20 rest w/choice equip; 1-3 are 100 free/75 IM/100 free; 4-6 can be pull
STROKE GROUP-
4 rounds of:
4 x 50 strong & even (MRS) @ :55
100 swim choice @ 1:30- 2nd 50 faster
200- 75 sw smooth & strong/50 drill/75 sw fast @ 3:00
100 swim choice @ 1:30- 2nd 50 faster
4 x 50 sw GP in MRS all @ :55 (@ :10 rest in even rounds)
Check HR, 100 dr/choice/dr/skull after each round
1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today & get excited for your March meet. Have a great day!
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