1 x 600- 300/200/100
1:00 rest
With fins, 6 times through:
2 x 25 choice drill @ :30 (even rounds, no free)
1 x 50 fast kick @ :40*- udk (stomach)/free kick on back arms pointed towards ceiling, by 25's
No rest between rounds
*in even rounds, go 2 x 50 (same way as odd rounds) @ 1:00
Check HR after 6th round, then take fins off
4 rounds of:
3 x out & backs to 15y @ :40 (udk/fwd ss/kick on back)- these are fast
2 x 25 partner kick w/boards @ :30- these are RACE!
1 x 50 swim strong & even free br3 or 4/2, always @ :40
No rest between rounds, check HR after 4th round, then go the 100
1:00 rest
5 times through:
3 x 100 @ 1:30-
odds, 25 swim fly build to fast turn/75 swim choice, desc 1-2 to what you can
#2- all kick: 25 dolph kick with boards/50 kick free on back/25 kick free with boards
1 x 250 swim free br3 or 4/2 (pick one & stick with it) or back (same for all 5 x 250's) as follows:
1st rd, 200 cruise/50 go
2nd rd, 150 cruise/100 go
3rd rd, 100 cruise/150 go
4th rd, 50 cruise/200 go
5th rd, all GO
Check HR, then go the 100
1:00 rest
Finish up with...
3 x 50 @ 1:05- breast kick on back/choice by 25's
:30 extra rest
1 x 175 race for time- goal is faster than 200 scy goal time!
Warmdown as needed before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Get excited to race next weekend at our meet & have a great day!
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