1:00 rest
W/fins:
Fly drilling - drill will change in rounds of 6, and we'll mix in some UDK
Fins of
18 x 50 in sets of 6 as follows:
1-2 swim fly/free by 25's @ :55*, desc 1-2 (*gets faster by round)
3-4, swim backstroke @ :50, strong & even
5-6, swim/kick by 25's all fly @ :55*, desc 1-2 (*gets faster by round)
:30 rest between 2nd & 3rd round, check HR & sip water
3 rounds of:
4 x 75 swim IM @ 1:10 (@ 1:15 if needed; 3rd round @ 1:05/1:10) as follows:
1- 25 fly/50 back
2- 50 back/25 breast
3- 50 breast/25 free
4- swim IM (no free)
1 x 50 swim kick fast free w/boards @ :50
1 x 150 swim free br3 @ 2:15 (@ 2:30 if needed)- 75 long & strong/75 giddyup the kick!
1 x 100 @ 2:30- swim FAST IM, get time
Until 10:30a, finish up with...
150's @ 2:20/2:30- pull free w/shnorkel & buoys, desc 50's 1-3
Warmdown a bit before you get out. Do an excellent job with your HW this weekend and get excited to race at our next meet. Have a great day!
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