1:00 rest
With fins, 2 sets of:
4 x 50 @ 1:00- 35m drill/15m udk- small fast dolph kicks on side or stomach
4 x out & backs to 15m @ :45- udk as fast as you can/fwd ss @15m/drill back to the wall
3 x 100 @ 3:00 as follows:
35m swim @ 1:00 (build to race pace by 25m & hold speed)
30m swim @ 1:00- fast into the turn & udk to 15m
35m swim @ 1:00- build speed to race pace and work the finish
Go 1st set free, 2nd set choice no free (all one stroke for 2nd set)
Check HR after each round; take fins off & go 100 dr-k-dr-skulling by 25's after 2nd round
1:00 rest
4 x 50 swim free br3 or 4/2 @ :55- smooth & long here, nothing sloppy
1 x 200 choice stroke as follows:
100 @ 2:00- drill/kick by 50's- build kick to halfway, then easy to the end
2 x 50 @ 1:00 swim (same stroke as the 100), build speed to 25m, then dps to the end
4 x 50 swim free br3 or 4/2 @ :55- as above
1 x 300 choice stroke as follows:
100 @ 2:00- drill/kick by 50's- build kick to halfway, then easy to the end
4 x 50 @ 1:10 swim (same stroke as 100), smooth & long to 35m, then build to finishing speed
4 x 50 swim free br3 or 4/2 @ :55- as above
Check HR
Finish up with...
1 x 600-
300 pull free w/buoy & shnorkel (paddles if you'd like)- smooth long stroke, think about your body/head position
Check HR at 300, then take equipment off for last 300
Last 300- drill/kick on back/drill by 100's
Check HR again
Warmdown a bit more if you need it. Stay out of the sun today and drink your water. Start visualizing your races in St. Pete's this week & get excited for the trip. Have a great day!
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