1:00 rest
With fins, 4 rounds:
2 x 50 @ :50- breast pull free kick drill w/flip turn
1 x 50 kick on back @ :40- halfway UDK on each length!
Check HR after 4th round, then fins off- go the 100
1:00 rest
4 rounds of:
2 x 25 fly pull free kick @ :40
1 x 50 swim/kick by 25's fly @ :40
2 x 25 dolph kick FAST w/boards @ :40
1:00 rest after 1st & 3rd rounds, check HR
Take fins off
4 rounds:
1 x 75 swim 25 fly/50 back @ 1:10
1 x 100 swim 25 fly (build to fast turn)/75 free @ 1:20
4 x 25 swim breast big kick @ :40- #3 is @ :25- these are fast, with double pullouts!
1* x 50 kick fast for time @ 1:00
*add 1 x 50 kick in each round
Check HR after each round, but no additional rest between rounds
LONG SWIM (Distance)-
AMRAP:
75 IM swim (no free), fast turns throughout
150 swim free (odd rounds) or back (even rounds), desc 50's 1-3 to giddyup
STROKE Group-
4 rounds of:
1 x 100 swim long & strong free br3 or 4/2 @ 1:25
1 x 75 kick build by 25's @ 1:45 (w/boards)
1 x 50 kick all out free w/boards @ :45
1 x 25 easy kick choice @ 1:00
No rest between rounds, check HR after 4th round, then put fins on.
With fins, until 6:30a, finish up with...
6 x 25 @ :25/:35-
odds 15y swim fast/10y easy drill
evens all swim FAST
1 x 50 RACE @ 1:00- 25 udk lungbuster, 25 swim- goal is to be faster than your 50 scy time
Change stroke by round
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Have a great day!
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