1:00 rest
With buoys & shnorkels, 3 rounds of:
4 x 50 pull free @ 1:00- go swim/fist drill by 25's, watch hands out front & count strokes
Drop the buoys for the 100, but NOT the snorkel
1 x 100 @ 1:45- 75 swim free (still w/shnorkel), desc 25's 1-3 to giddyup, last 25 is UDK as far as you can
Check HR after 3rd round, then 1:00 rest
3 rounds of:
3 x 25 choice drill in MRS @ :35
1 x 225 @ 3:40- by 75's, go swim/kick on back/swim faster
No rest between rounds
1st 2 rounds are MRS no free, 3rd round is choice, can be free
1:00 rest after 3rd round, check HR
4 times through:
3* x 100 @ 1:30 (or 1:35)- go 25 swim MRS build to fast turn, then 75 swim free long & strong
*2nd 100, go the last 25 kick on back, 1/2 udk
1 x 75 swim fast for time @ 1:45 (2:00 if needed, if the group is particularly big), keep track of avg time
No extra rest between rounds, but check HR after each 75
With fins, finish up with...
150's swim free (as many as possible), desc 1-2 @ 2:30; goal is faster than 2x your avg from the 75's fast free above. All the even 150's (#'s 2,4, 6, etc...) should be FAST
Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Stay well hydrated in the heat & have a great day!
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