1:00 rest
With fins:
4 x 50 ra2 la2 free drill @ :55
6 x 75 @ 1:10- breast pull w/dolphin kick & flip turns, desc 1-2's
12 x 25 @ :35- choice drill in MRS, #3/5/7/9 are fast UDK on stomach
Check HR, take fins off
16 x 75 in sets of 4 (all @ 1:10/1:20, last round @ 1:05/1:15):
1- 25 swim build MRS, 25 swim choice, 25 kick on back
2- 50 swim MRS fast turn, then 2nd 25 is fast, 25 kick on back
3- all swim fast in MRS
4- swim free @ :55/1:00
1:00 rest after 1st round, that's all...
DISTANCE-
4x:
2 x 150 swim free br3 @ 2:00, desc 1-2 (HR= 150/160)
4 x 50 swim at GP @ :55 (gets :05 faster by round, down to :40)
Check HR; after 4th round...
3 x 350 pull w/choice equip @ 5:00 desc 1-3 to FAST
STROKE GROUP-
8x:
100 swim @ 1:30- 25 MRS no free build to fast turn, then 75 choice
100 swim free br3 @ 1:10 (or @ 1:15 or @ 1:20)- make interval, but keep it smooth
2 x 50 swim in MRS @ :10 rest- (all @ 1:30); bank the rest after you've checked HR
#1 at 200 GP
#2- faster than Goal Pace
Check HR, then right into...
50 easy choice @ 1:30
Change strokes if you'd like after 3rd & 6th rounds
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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