1 x 600- 300/200/100
1:00 rest
With fins, 3 rounds of:
4 x 25 breast pull w/free kick @ :35- wide press w/head down, fast recovery & get flat @ end
1 x 50 breast pull w/dolphin kick & flip turn @ 1:00, get time & desc 1-3
No rest between rounds, check HR after 3rd round
Take fins off after 3rd round & go the 100 dr-k-dr-skulling by 25's
1:00 rest
2 times through:
4 x 50 as follows:
1-2, swim/kick breast by 25's @ 1:05, desc 1-2
#3- swim free br3 or 4/2, strong & even by 25's @ :45
#4- swim/kick breast again, faster than #2, @ 1:05
1 x 75 kick on back- focus on UDK's, and each 25 gets faster; get time, then 25 easy, all @ 2:30
No additional rest between rounds
Check HR after 75 kick
3 times through:
4 x 75 @ 1:20-
1-2, k/sw/k by 25's- swim is choice, get time & desc 1-2
#3- 25 kick max effort w/boards, then 50 swim breaststroke @ 1:40
#4- this 75 is 3 x 25 PARTNER KICK w/boards max effort @ :45
1 x 175 swim free br3 or 4/2, giddyup the kick and be faster than your 200m Free goal time
Check HR, then 25 easy drill back to the starting end
1:00 rest between rounds
With fins, finish up with...
25's race (modified) partner style: go 3 at a time as follows:
1st person pushes off in the middle of the lane, and just :01 later the other two "partners" push off side by side trying to catch your teammate who pushed off first.
Go 6 x 25 @ :50 all in one stroke, then change strokes for a 2nd round of 6 x 25
Warmdown a bit before you get out. Take good care of yourselves away from the pool (hydrate/sunscreen/rest, etc...) and get excited to race next week in St. Pete's. Lyla/Sadie/Emma, make sure you stick around after workout for your "best/least-best/differently or better" talk. Have a great day!
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