1:00 rest
With fins:
8 x 50 @ 1:00-
odds, drill/kick by 25's- 1st 15m of kick is fast UDK
evens- 15m udk, build to FAST breakout/15m swim fast turn/20m drill
Go 4 free and 4 no free
Check HR after #8, then take fins off
Anybody who raced at the meet this weekend does the swimdown:
20 min swim
12 min pull
10 min kick
All @ 2:00 rest
Everybody racing at St. Pete's this week continues with the following:
8 rounds of:
1 x 50 @ 1:05- drill/kick by 25's, last 15m kick is fast UDK
1 x out & back to 15m, go UDK to 15m/fwd ss/swim fast back to the wall, all @ :45
Go 4 rounds free, 4 rounds no free
Check HR, then go the 100 dr-k-dr-skulling by 25's
1:00 rest
5 rounds of:
2 x 50 swim smooth & long free br3 or 4/2 @ :55- nothing sloppy here; last 2 rounds can be choice stroke
1 x 75 swim IM, not fast, but sharp strokes & fast turns
Check HR, then choice skulling back to the starting end
:30 rest between rounds
With fins,
24 x 25 @ :40 in sets of 4, "the usual"
Odd rounds of 4 free, even rounds of 4 are no free; can be partner-sprint if you have 2 in a lane
Finish up with...
1 x 300 pull free w/shnorkel & buoy, paddles if you'd like, ascend the 100's 1-3, let your HR come down
Check HR, then...
1 x 200 dr-k-dr-skulling by 50's
Check HR again
That's a wrap for this year. Be sure to collect all your goodies on the way out & get excited to race in St. Pete's! For anybody going on break, enjoy the time off; be sure to give your blood a rest, but stay active: offer to help around the house, walk the dog, get ready for the upcoming school year, etc...
See everybody in St. Pete's, or in September. Have a great day!
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