1:00 rest
With buoys:
6 x 75 @ 1:15- fist drill/swim free/fist drill- br3 throughout & count strokes- how close can you get the drill & swim stroke count?
Check HR, then put buoys up...
8 x 50 backstroke as follows:
1-4, drill/kick by 25's (go 8ks drill; kick is 1/2 way udk on back)
5-8, swim/kick by 25's @ :50- build to race pace turn
6 x 25 sit & spin back drill @ :35- get shoulders up out of the water, look back where you started from
:30 rest, check HR, then...
2 x 75 swim free br3 or 4/2 @ :55 (or @ 1:00)
6 x 50 swim backstroke (go 2 each @ :55/:50/:45)
2 x 75 swim free- as above
6 x 50 swim backstroke (go 2 each @ :50/:45/:40)
Check HR, then 1:00 rest
STROKE GROUP-
2 times through:
4 x 200 @ 4:00
odds- 75 swim free @ 1:10/50 swim mrs @ 200 gp/75 dr-k-dr by 25's (same stroke as 50)
evens- 75 race mrs, get time/50 drill (same stroke as 75), then :10r/75 race mrs, finishing speed!
All the same stroke (no free) except for 1st 75 of odd 200's
Check HR after #4, then...
1 x 250 pull free w/shnorkel & buoys, paddles if you'd like- desc the 5 x 50's to giddyup!
Check HR again, then 1:00 rest
DISTANCE-
AMRAP (let's shoot for 3 rounds...):
10 x 50 swim free as follows:
1-4 @ :55, swim at gp (500)
#5- all free stroke drill @ 1:10
6-10 @ :55, swim at gp (500)
1 x 75 swim faster than gp>>>finishing speed!!
Get time for 75/check HR, then 25 easy back to starting end
1:00 rest between rounds
Warmdown a 150 (drill/kick by 25's) before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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