1:00 rest
2 sets of:
3 x 100- 50 choice drill (ra2 la2 for free), 50 kick on back (1/2 UDK) @ 1:40
1 x 150- each 50 is swim/kick by 25's, desc 1-3; focus on fast turns here
6 x 25 kick w/boards (middle 2 x 25 on back)-
odds- 15y fast/10y easy @ :40
evens- all fast @ :20
Check HR after each round, NO FREE in 2nd round
9 x 100 as follows:
odds- swim/kick by 50's @ 1:40, desc 1-5 to giddyup!
evens- 75 swim free br3- smooth, strong & balanced, last 75 kick @ 1:25 (1:35)
Check HR after #9
Anybody in PW's group going to the meet this weekend, get your fins for 24 x 25 @ :40 ("the usual" in sets of 4, I'll explain it to you before you start)
Everybody else continues into...
LONG SWIM-
6 times through (nonstop, uninterrupted, straight through, continuous, etc...):
200 in stroke** go 75 swim/50 drill/75 swim faster, focus on turns/breakouts
100 swim IM (straight descend, keep track of times)
50 kick max effort with boards-can change kick if you'd like, but max effort throughout
**for the 200, go 2 rounds in MRS, 2 rounds no free, and the last 2 rounds are choice
Check HR after 6th time through, then get fins
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
Warmdown a bit before you get out & do an excellent job in school today. Take good care of yourself away from the pool & get excited to race this weekend. Have a great day!
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