1:00 rest, put fins on
With fins:
12x 50-
o- 25m drill/25m swim @ 1:00
e- 25m swim (build speed)/25m fast UDK, @ :50
Go free for 1-6, then no free for 7-12
Check HR, take fins off (100 easy drill)
12 x 50 in sets of 4:
1-2, swim free br3 @ :50 (@ :45 in 2nd rd, @ :40 in 3rd rd)
3-4, in MRS (no free), go #1 drill (#3) and #2 swim desc 1-3 (that's #4 in each round)
Check HR, then 100 easy
3 rounds of:
3 x 150 swim free br3 @ 2:10 or 2:20- long & strong on the way, add legs for last 50
3 x 50 swim in MRS @ 1:00- desc 1-3 in 1st rd; go all @ 200 setup in 2nd rd; all swim GP in 3rd rd
No rest between rounds
Check HR after last round, then...
1 x 50 race from a dive in MRS, 150 easy warmdown
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Be sure to thank your parents for getting you here this morning and remind them about the ISCA swag handout at LGP at 4:30p today. Have a great day!
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