1:00 rest
With fins & buoys...
6 x 75 breast pull w/dolph kick & flip turns @ 1:15- wide press, head down @ end
:30 rest, add shnorkel...
12 x 25 @ :35- breast pull w/free kick, except #3/5/7/9 are kick free head out (hold buoy) @ :20
:30 rest, check HR, take off shnorkel & buoy
1 x 300- 50 choice drill in MRS, 25 dolph kick on side, UNDER WATER
Check HR, then 1:00 rest, take fins off.
3 rounds of:
3 x 100 swim/kick by 50's in choice of stroke @ 1:35, desc 1-3
1* x 100 swim free br3- long & strong to make the interval, @ 1:15 or 1:20
No rest between sets
*add 1 x 100 free in each round
Check HR after 3rd round, then 1:00 rest
Anybody racing this weekend...
Finish up with 24 x 25- "the usual" in sets of 4 @ :40
Everybody else...
LONG SWIM-
4 times through:
400 as follows-
2x{150 swim back/breast by 25's ("IM style," tempo then kick)
{50 kick fast/ez by 25's free w/bds
100 swim free br3- giddyup here!
Keep an eye on your time by 500's
Check HR after 4th time through
Warmdown a bit before you get out. Do an excellent job in school today & spend a few minutes visualizing your races this coming weekend- it'll be a great opportunity to achieve some of your goals. Have a great day!
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