1:00 rest
With fins, 3 rounds of:
4 x 25 fly pull free kick drill @ :35- focus on breathing, head down before hands come around
2 x 50 dolph kick w/boards @ :40
4 x 25 choice drill @ :35- all the same stroke (change by rounds- ok)
1 x 50 kick on back @ :30- be explosive with UDK's
Check HR, :30 rest between rounds
After 3rd round, take off fins & go the 100 dr-k-dr-skulling (by 25's)
1:00 rest
3 rounds of:
2 x 25 drill in MRS (free only by special exemption!) @ :40
3 x 50 swim free strong & even @ :45- br3 or 4/2 and hold that pattern throughout
1* x 25 swim max effort in MRS (same stroke as 25's drill)
No rest between rounds
*in 2nd round, go 2 x 25 max effort @ :25; in 3rd round, go 3 x 25 max effort @ :30
Check HR after 3rd round, then go the 100
1:00 rest
4 times through:
1 x 125 swim free br3 or 4/2 @ 1:30 (or @ 1:40)
1 x 175 swim IM fast (skip last 25 free)- get time & check HR
:30 rest between rounds
Figure avg time for 175's IM after 4th round, then...
4 x 50 breast kick on back drill choice by 25's @ 1:05
Get out, get in heats for...
1 x 200 IM race from a dive- how close can you get to your avg time from 175's???
Warmdown as needed after your 200.
Do an excellent job with your HW this weekend, make sure you're aware of the special schedule this weekend (no workout tomorrow at the StJ). Have a great day!
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