1:00 rest
With fins, 4* rounds of:
2 x 25 choice backstroke drill @ :35
2 x 75 @ 1:10- breast pull w/dolph kick drill (do flip turns), desc 1-2
No rest between rounds
*drills can be choice in 4th round
Take fins off after 4th round
Swim back/breast with your IM in mind (tempo drives the stroke on the backstroke, kick drives the breaststroke):
4 x 50 swim back/breast desc 1-4 @ :50
4 x 50 swim strong & even free br3 or 4/2 @ :45
4 x 75 swim 50 back/25 breast @ 1:10- desc to what you can
4 x 50 swim free- as above
4 x 100 swim back/breast by 50's @ 1:30- desc to what you can
4 x 50 swim free- as above
Check HR, then 1:00 rest
3 times through:
3 x 100 @ 1:30- 75 swim fly*25 kick on back @ 1:30- focus on fast udk's throughout
1 x 150 swim free br3 or 4/2 @ 1:40/1:50
Check HR, extra :10 rest
1 x 150 swim IM, get time (can be 25 fly/50 back/50 breast/25 free, or back/breast/free by 50's)
*100's in 2nd round are backstroke, in 3rd round go breaststroke @ 1:35/1:40
1:00 rest between rounds, check HR
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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