1:00 rest
With fins, 4 times through:
4 x 25 fly pull free kick drill @ :35 (lift & drop head in one motion), #3 is fast UDK on stomach @ :20
2 x 50 swim/kick fly by 25's @ :55, desc 1-2 to something juicy
No rest between rounds
Check HR after 4th time through, then take fins off
15 x 50 in sets of 5 as follows:
1-3, swim fly/back by 25's @ :50, desc 1-3
4-5, swim strong & even free br3 or 4/2 @ :40
Check HR after #15, then 50 easy
3 rounds of:
1 x 100 swim free or back @ 1:10 or 1:15
2 x 100 swim 25 (IM order by round), 75 free or back @ 1:25/1:30, desc 1-2
1 x 100 swim IM (last 25 kick on back), fast, get time
:30 rest between rounds, check HR
After 3rd round, 50 easy, then...
3 x 100 swim free or back @ 1:10 or 1:15
3 x 100 swim IM desc to max effort @ 1:45
Warmdown a bit before you get out. Do an excellent job today in school. If you have any questions about the outdoor schedule be sure to let me know. Have a great day!
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