1:00 rest
With fins, 16 x 50 in sets of 4:
1-2, drill @ 1:00
#3- swim 35m build to fast, last 15m fast UDK on stomach, @ :50
#4- all fast kick on back @ :40
Go free for 1-8, then MRS no free for 9-16
Take off fins & go a 100 easy after #16
18 x 50 in sets of 6 as follows:
1-2, swim long & strong free br3 @ :50
#3- 35m swim at 200 setup, then 15m drill, all @ 1:00
4-5, swim long & strong(er) free br3 @ :45
#6- 15m swim fast (race pace), then 35m drill @ 1:0
1-6 are free; 7-12 are MRS no free; 13-18 are choice, all one stroke
Check HR, then 1:00 rest
From a dive, 8 rounds of:
20m race in pairs (swim against somebody your speed), then back easy in the lane next to you
With fins, finish up with...
50 race (same stroke as your partner) @ :50
50 drill (same stroke) @ 1:10
Stay on the interval & change stroke after every 4 x 50
Warmdown a bit before you get out. Get excited to race this week in St. Pete's, and be sure to thank your parents- this is a big trip. Be sure to pack wisely (water bottle, sunscreen, goggles for outside, and your school books!), and only bring "MAKO" swag. Have a great day!
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