1 x 600- 300/200/100
1:00 rest
With fins, 7 times through:
2 x 25 breast pull w/free kick @ :35
1 x 50 breast pull w/dolph kick & flip turn @ :50
1 x 50 kick FAST on back @ 1:00- focus on fast UDK's (at least 4) off each wall
No rest between sets; take fins off for last 2 rounds
15 x 100 in sets of 3:
1- swim free br3, strong & even (by 50's) @ 1:20
2- swim free br3- except 3rd 25 is swim breaststroke, @ 1:30
3- swim IM, get time & desc 1-5 to something juicy, @ 1:40
No rest between sets of 3
10yo's go 9 x 100 all @ 2:00
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
(odd rounds of 4 are free; even rounds of 4 are no free, but all the same stroke)
Warmdown a bit before you get out. Be sure to say thank you to the St. James LG's and staff on your way out. Workout tomorrow is only for the 13-14's going to ISCA; no workout on Monday. Look for a text/email on Tuesday with the wamup time at St. Pete's. Get excited for our trip, start rehearsing your swims in your mind (and remember, you'll be OUTDOORS); and, be sure to thank your parents, this is an expensive trip. Have a great day!
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