1:00 rest
We're down a lane today as the pool is set up in "meet configuration;" go :03 apart so you're not on top of each other...
With fins:
18 x 25 breast pull free kick drill @ :35, but #'s 3/6/9/11/15/17 are fast UDK @ :25
Check HR & take fins off
With buoys:
12 x 75 in sets of 3 as follows:
1- 50 fist free drill br3, 25 kick free (hold buoy out front) with head down, @ 1:20
2- swim/kick/swim by 25's @ 1:10
3- all swim free br3 @ 1:00- desc 25's 1-3 to something juicy
Check HR after #12, then 1:00 rest
12 x 75 swim "IM" @ 1:10* as follows:
1- 25 fly build to race pace turn, then 50 long & strong free br3 or 4/2
2- 25 backstroke build to race pace turn, then 50 free as above
3- 25 breaststroke build to race pace turn, then 50 free as above
Take :30 rest after #9, then last 3 are @ 1:00
Check HR after #12, then 1:00 rest
Until 6:30a...
6 x 25 partner kick w/boards @ :45- choice kick, but the same kick; race your partner
(odd 25's are fwd ss at midpool, even 25's are straight kick, who can go :17? 18?
1 x 150 kick fast for time @ 3:00, go w/bds-on back-w/bds by 50's, get time
No additional rest between rounds.
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at Swim & Rock. Have a great day!
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