1:00 rest
4 rounds of:
1 x 125 @ 2:00- drill/swim by 25's, build speed w/kick on the swim
1 x 75 kick/swim/kick by 25's @ 1:30, last 25 kick faster than first 25 kick
No rest between rounds; go odd rounds free, even rounds main race stroke (MRS), no free
Check HR after last round, then 100 dr-k-dr-sw by 25's
1:00 rest
With kickboards, 6 times through:
1 x 25 partner kick-
whoever loses (between you & your partner) has to swim a 50 strong & even (fly in even rounds!)
After 6th round, go the 100 dr-k-dr-sw
12 x 50 swim as follows:
1-2, swim strong & even free br3 or 4/2 @ :50
3-4 swim/kick in mrs desc 1-2 to fast @ 1:00 (no free on these)
Check HR after #12, then 1:00 rest
9 x 100 in 3's as follows:
1-2, 25 dolph kick w/boards, 50 kick free on back, 25 breast kick w/bds @ 1:50, desc 1-2
#3- swim/kick by 50's (kick w/bds) in MRS, no free, FAST @ 1:40
3 x 100 swim free br3 or 4/2, except 3rd 25 is kick on back, all @ 1:40 desc 1-3 to what you can
Check HR, go out & back easy, then...
1 x 100 kick fast for time on back, get time
1:00 rest
Until 6:30a...
1* x 50 kick fast for time w/boards @ 1:00
1 x 50 swim free- middle 25 is FAST, @ :50
*add 1 x 50 kick fast @ 1:00up to 5 x 50, then back down
50's FAST need to be faster than half your time from the 100 kick fast after the 100's above
Warmdown a bit before you get out. Do an excellent job in school today, make sure you're on top of things, you don't want to be playing catch-up in June. Have a great day!
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