1:00 rest
4 x 50 @ 1:00- kick free on back/choice drill no free by 25's
2 x 125 @ 2:00- 50 fist free drill br3, 75 swim/kick/swim faster by 25's (same stroke as drilled on 50's)
6 x 50 all kick w/boards @ :55-
odds, fast/easy by 25's
evens, all FAST
1:00 rest, check HR
3 rounds of:
2 x 75 swim backstroke @ 1:10- 50 smooth & strong, last 25 build kick
1 x 150 swim backstroke @ 2:00*- big kick on 2nd 75, get time
No rest between rounds, check HR after each 150
*2nd round the 150 is @ 1:50, 3rd round @ 1:40
18 x 50 in sets of 6 as follows:
1-4, swim back/breast by 25's @ :50, desc 1-4 to what you can
#5- swim strong & even free br3 or 4/2 @ :40
#6- swim fast backstroke @ :40, get time
No rest between rounds of 6, check HR after #18
1:00 rest
DISTANCE-
3 times through:
2 x 250 swim free @ 3:15 (or @ 3:20)- 100 long & strong, add kick & desc last 3 x 50
1 x 450 pull free w/shnorkel & choice equip; get time & desc 1-3 to your 500 free goal time
1:00 rest between rounds, check HR
STROKE GROUP-
AMRAP:
8 x 25 swim in MRS as follows-
1-4 @ :40
odds, 15y swim race pace, 10y swim dps
evens, fast udk on stomach
5-8, all swim fast @ :25 (same stroke as 1st 4 x 25)- get uncomfortable here & keep kicking
1 x 50 drill @ 1:20 (same stroke as 25's above)
1 x 75 race! Same stroke as 25's, get time
:15 fast
1 x 25 kick FAST on surface- add to 75 time, how close are you to 100 scy goal time?
1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race in your December meet. Have a great day!
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