25's fly drilling with fins (sets of 3's @ :35)
25's fly drilling breaststroke (sets of 3's @ :40)
3 x 150 @ 2:40 swim, desc 1-3
25 swim fly build into turn/25 kick free on back/100 swim free
Check HR after #3, then take fins off
1:00 rest
3 x 100 swim IM (last 25 is kick free on back), desc 1-3 @ 2:00- race on #3, max effort
W/fins: 3 x 75 swim free @ 1:40- desc 1-3 to max effort
Check HR, take fins off
16 x 50 in 2 sets of 8 as follows:
1-4, swim IM order (by 25's)/free - by 25's, fast turns throughout
5-8, sw/k free by 25's, desc 1-4 to max effort
Go 1-8 @ :50, then #'s 9-16 @ :45
Check HR, then 1:00 rest
Finish up with...
3 x 25 fly- #'s 1&2 are fly pull free kick drill @ :40, then #3 swim build @ :30
2 x 50* swim fast fly/long & strong free br3 by 25's
*50's in 1st rd @ 50, thern in 2nd rd @ :45, and in 3rd rd @ :40
No rest between rounds, go 50 easy choice after 3rd rd
BONUS RACE DAY SET: 1 x 75 race fly
Warmdown as needed, and remember that tomorrow morning we'll be at the StJ for workout (SCY), from 9:-10:30a. Be sure to thank your parents for spinning you all over the world so you can get to workout. Have a great day!
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