1:00 rest
With buoys, 2 rounds of:
4 x 50 @ :55- pull free/fist free drill by 25's- br3 throughout
4 x 25 @ :40- odds, kick free flat face (hold buoy out front); evens- backstroke drill ("one stroke at a time"), holding buoy behind your head
2 x 75 swim backstroke @ 1:10, desc 1-2 to what you can
Check HR after 2nd round, then 1:00 rest
3 rounds:
2 x 25 sit & spin back drill @ :35
2 x 50 swim backstroke @ :55 as follows:
#1- tempo based stroke ("IM style")
#2- giddyup the kick, like you're setting up the 100 backstroke
No rest between rounds, check HR after each round
4 rounds of:
3 x 50 swim IM order by 25's @ :55- fast turns throughout
1 x 450 swim free* br3 or 4/2- desc the 150's (HR = 150/160/170 by 150)
:30 rest between rounds, check HR
*in even rounds, the 450 is swim backstroke as follows: desc 100's 1-3 to what you can, then desc the last 3 x 50 from 200 setup to 200 GP to fast for time, by 50
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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