1:00 rest
With fins, 4 rounds of:
1 x 50 @ 1:00- breast pull free kick/dolph kick on side by 25's
1 x 25 FAST udk @ :30- only one breath
Check HR, then...
8 x 25 odds & evens as follows:
odds- fly pull free kick drill @ :45
evens- FAST udk on stomach @ :25
Check, then take fins off for...
15 x 50 in sets of 3's as follows:
1-2, swim IM order by 25's (no free) @ :50
3- swim strong & even freestyle br3 or 4/2 @ :40- bring the legs in
Check HR after #15, then 1:00 rest
DISTANCE-
A slightly scaled back Long Swim:
4 times through...
50 kick/swim by 25's (kick w/boards) freestyle
50 swim/kick by 25's (kick w/boards) no freestyle
150 swim freestyle* desc the 50's 1-3 to what you can
Check HR after 4th round
*in even rounds, the 150 is IM (no free), 2nd 25 faster than 1st 25 on each 50
3 sets of:
8 x 50 swim at goal pace (mile gp) @ :50 (@ :45 in 2nd round)
1 x 275 swim free br3 or 4/2- get time and desc to 1/6 of mile goal time (half of 1/3)- if you want to break 18 minutes in the mile, you need to be under 3:00 on #3
Check your HR and let everybody finish before starting the next round
SPRINT/STROKE-
AMRAP:
75 swim free or stroke @ 2:00- get time (85% effort)
50 swim- faster (per 25) @ 1:30
25 swim- max effort- check HR then get right into...
1 x 50 easy drill @ 1:30
25 swim max effort @ :45
50 swim max effort @ 1:30
75 swim max effort- check HR then get right into...
50 easy drill @ 1:30
Change stroke after every 2 rounds.
Warmdown a bit before you get out. Do an excellent job in school today & take good care of yourself away from the pool. Have a great day!
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