1:00 rest
With buoys:
6 x 75 @ 1:30- 50 fist free drill br3/25 kick wbuoys (flat on stomach)
Check HR, get fins
W/fins & buoys (where noted), 2 rounds of:
2 x 25 w/buoys skulling @ 1:00
2 x 25 drill mrs @ :40
Put fins on, hold buoys...
4 x 25 @ :45- fast UDK on stomach, holding buoy out front (this is all underwater)
Check HR after 2nd set, then take off equipment & finish up with...
8 x 50 @ :50- swim strong & even free br3 or 4/2, except #'s 3/5/7 are swim/kick no free, desc 1-3
Check HR again, then 1:00 rest
3 rounds of:
1 x 75 swim IM @ 1:10- get time (fly/back/breast by 25's, changes by round; 3rd rd is br/fr/fly by 25's)
3 x 50 swim choice strong & even @ :50, but #2 is sw/k by 50's (@ :50), no free
1 x 75 swim IM (same order as 1st 75), faster than 1st 75
:30 rest, check HR
6 x 25 partner sprint @ :40-
odds, fwd ss at midpool- race here!
evens, no ss, max effort
Check HR again, then...
1 x 300 pull free w/shnorkels & buoys, paddles if you'd like- desc 100's 1-3 to what you can, hand touch at 200 to get your time for the 3rd 100
Check HR, 1:00 rest between rounds
With fins, finish up with...
24 x 25 in sets of 4 as follows, all partner-style:
1- swim build to fast @ :40
2- swim 1/2 fast 1/2 easy @ :30
3- swim all fast @ :20- max effort here!
4- all fast UDK @ 1:00
Go odd rounds free, even rounds no free
Take an extra 1:00 rest after every 8 x 25
Warmdown a bit before you get out. Wear your sunscreen today, drink lots of water (every ten minutes, sip your water) and make sure you know the schedule for the meet this weekend. Tomorrow morning back at the StJ, 6:30a. Have a great day!
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