1:00 rest
With fins:
8 x 75 @ 1:20-
odds- 50 breast pull w/dolph kick & flip turns, last 25 choice drill no free
evens- 50 breast pull w/dolph kick & flip turns, last 25 fast udk, 1 breast only
Check HR
12 x 25 @ :35 in sets of 4:
1-2, breast pull free kick drill
#3- choice drill no breaststroke
4- swim fast same stroke as #3 drill
Check HR after #12, then take fins off & go the 100 (dr-k-dr-skulling)
One time through:
4 x 50 swim IM order by 25's @ :55, except #3 is all swim free big kick @ :45
4 x 50 swim all free br3 or 4/2 @ :50, #3 is all kick free w/boards (also @ :50)
4 x 50 sw/k by 25's in MRS (no free) @ :55 desc 1-3, #3 is all swim free br3 or 4/2 @ :40
Check HR, :30 rest
4 x 50 swim free br3 or 4/2 @ :50/:45/:40/:35 by 50
Check HR then go the 100
1:00 rest
AMRAP until 6:28a...
2x{1 x 125 swim free br3 or 4/2 @ 1:35 (@ 1:45 if needed)
{1 x 75 swim IM (no free) @ 1:20, get time & desc from smooth & strong to giddyup
:20 rest after 2nd 75 IM, then get boards
4 x 25 partner kick w/boards, RACE @ :45-
odds- fwd ss at mid-pool
evens- straight kick (no SS)
Check HR & :30 rest between rounds
SPRINT GROUP, AMRAP until 6:28a...
2 x 25 race partner style @ :45- fwd ss on #1 (at mid-pool), straight race @ #2
3 x 50 swim free br3 or 4/2 @ :50- swim at 2nd gear here, just cruise w/a good stroke
:20 extra rest...
1 x 75 swim fast for time
Check HR then head back to the other end for the next round
At 6:28a, warmdown with a 150 drill/kick by 25's. Do an excellent job in school today, take good care of yourselves away from the pool & get excited for our first RACE DAY tomorrow. Have a great day!
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