1 x 600- 300/200/100
1:00 rest
With fins, 3 rounds of:
3 x 25 fly pull free kick drill @ :35
1 x 75 @ 1:20- swim fly build/fast UDK on stomach/choice fly drill by 25's
1 x 50 kick FAST dolphin kick w/boards @ 1:00
No extra rest between rounds; 3rd round is NO FINS, same drills & intervals
3 rounds of:
2 x 100 swim 25 fly (build)/75 backstroke @ 1:40, desc 1-2
1* x 50 swim free br3 or 4/2 @ :40- giddyup the kick here!
1 x 100 swim- as above, fastest of the 3
1 x 50 kick BIG w/boards, breast/free by 25's- this is FAST here
We'll regroup after each round, check your HR after the 50 kick
*add 1 x 50 free in each round
DISTANCE/IM-
AMRAP:
3 x 150 @ 2:10- swim free br3 or 4/2, change gears by 50's; HR = 140/160/170+ by 50's
1 x 125 swim free br3 @ 1:30- you'll have to hustle here, but don't get sloppy
Check HR, then :30 rest between rounds
SPRINTERS-
AMRAP:
3 x 25 partner sprint @ :40- RACE these 25's
1 x 25 drill @ 1:00
3 x 25 sprint (same stroke, one at a time) @ :10 rest- how close can you get to your partner 25 times?
1 x 25 drill @ 1:00
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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