1:00 rest
With fins, 3 rounds of:
2 x 25 fly pull free kick drill @ :40
1 x 25 fast UDK @ :40
1 x 40 fast kick on back @ :40- focus on UDK's
No rest between rounds
:30 rest after 3rd rd, check HR; then continue right into...
3 rounds of:
2 x 25 swim fly build to FAST @ :30
1 x 25 fast UDK @ :30
1 x 50 kick on back @ :30- focus on UDK's
No rest between rounds
Check HR after 3rd rd, then take fins off
3 rounds of:
3 x 125 swim @ 2:00* 25 fly/75 back/25 breast, desc 1-3
1 x 175 swim free br3 or 4/2, get time & desc to 200 Free goal time (start @ 85% effort)
:30 rest between rounds, check HR after each 175
*@ 1:50 in 2nd rd, @ 1:45 in 3rd rd
DISTANCE-
Until 6:30a, finish up with...
100's swim @ 2:00 as follows-
75 swim at 1000 goal pace
:10 rest
25 swim at finishing speed- FASTER than goal pace
Check HR after even 100's
STROKE GROUP-
Until 6:30a, finish up with...
With fins:
4 x 25 swim @ :40- "the usual," but just 4 x 25
1 x 75 swim FAST for time, @ 1:30
Change strokes after every 2nd round
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at S&R. Remember, no workout on Thursday or Friday due to the college meet here at GMU. I'll post a workout for anybody who can get to a pool in the afternoon on Thursday. Have a great day!
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