1:00 rest
With fins,
6 x 50 @ :55- ra2 la2 free drill/dolph kick on side under H2O
4 x 75 @ 1:15- 50 ra3 la3 back drill, 25 under H2O kick on stomach
8 x 25 @ :35 drill- odds are choice in MRS, evens are breast pull free kick drill
Check HR, then take off fins
4 x 75 @ 1:15- fist drill/kick on back/fist drill- br3 on the fist free drill
3 x 100 @ 1:40- swim 50 free br3 fast turn, then 50 drill in MRS no free
6 x 50 swim/kick by 25's in MRS no free desc 1-3's, go 3 @ :55 and 3 @ :50
1 x 250 free pull w/shnorkel & buoy, desc odd 50's
Check HR, then 1:00 rest
9 x 50 swim/kick by 25's in 3's, all @ :55 (go IM order by 50), work on turns
1 x 300 pull free w/shnorkel & buoy, desc 100's
Check HR, then 1:00 rest
With fins, a modified set of the usual...
1 x 25 drill
1 x 25 swim build
1 x 25 swim fast
1 x 25 FAST UDK
Change strokes by round, then fins off after #24
1 x 350- odd 50's drill/even 50's swim strong & even
Warmdown a bit before you get out & do a great job in school today. Get excited to swim outside in just a few weeks. Have a great day!
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