1:00 rest
With shnorkel & buoys:
6 x 75 @ 1:40- 50 fist free drill, 25 skulling- head stays flat in the water
:30 rest, take off shnorkel & buoy
6 x 75 @ 1:20- 25 swim free build to fast turn, then 50 drill/swim by 25's in MRS no free
Check HR
15 x 50 in sets of 5:
1-5 swim free br3 or 4/2 @ :50- strong & even
6-10, swim build to race pace turn in MRS, then drill (same stroke) @ :55 no free here
11-15, swim strong & even free br3 or 4/2 @ :45
Check HR
1 x 100 dr-k-dr-skulling @ 2:00, then right into...
4 rounds of:
3 x 50 swim at 200 GP @ 1:00 (no free)
1 x 150 swim free br3 or 4/2, go 150/160+ HR (by 75's)
Get time, then right into...
50 drill perfect in MRS @ 1:00
3 x 50 race in MRS @ :10 rest (same stroke as 3 x 50 @ 1:00 GP)
If there is time, finish up with...
25 w/fins, race partner sprint
Warmdown a bit before you get out. Do an excellent job in school today & stay well hydrated. Back here on Thursday Morning, have a great day!
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