1:00 rest
2 times through, with chutes where noted-
4 x 25 @ :50- fast surface kick to 10y/fwd ss/2k 1p breast drill to the end
1 x 75 kick @ 1:45-
25 free kick w/boards
(drop boards at far end)
25 breast kick head down
25 fast udk on stomach
**drop chutes**
2 x 50 "tempo drill" @ 1:00- breast pull free kick/head out free by 25's
**chutes back on**
3 x 25 all fast @ :50-
1- breast kick w/boards
2-3, swim breaststroke
1:00 rest between rounds, check HR
After 2nd round...
One time through:
4 x 50 swim breast/free by 25's @ :50- fast turn
1 x 150 swim free @ 2:10- 75 long & strong, 75 add kick & go
4 x 50 swim breast/free @ :45- fast middle 25 (the "turn end" of the pool, all fast)
1 x 150 swim free @ 2:10- as above
4 x 50 swim breast/free @ :40- strong & even
:30 rest, check HR
3 x 100 swim breast/free by 50's desc 1-3 to all out max effort @ 1:40- get time
1:00 rest, check HR
Repeat the first set (the "chutes set" that we started with) one more time; then finish up with...
1 x 100 swim breast/free by 50's from a dive- race in pairs
Warmdown as needed. Be as hospitable as possible with the recruit, and do your homework this weekend. Big week next week, be ready.
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