1:00 rest
3 x 100 @ 1:45- go catchup free drill/kick on back, by 25's
6 x 75 @ 1:15- 25 ra2 la2 free drill, 50 choice drill in MRS (no free)
3 x 100 @ 1:40- desc these 100's 1-3 to max effort as follows:
25 dolph kick w/boards
50 swim MRS (same stroke as drilling on 75's above)
25 free kick w/boards
Check HR
:30 rest, get a partner...
8 x 25 partner kick w/boards- RACE your partner, these are FAST; odds dolph kick, evens choice
Check HR again, then 100 dr-k-dr-skulling by 25's
1:00 rest
5* times through:
1 x 100 @ 1:20- swim free br3 or 4/2, except 3rd 25 is kick on back
1 x 100 @ 1:30- 50 swim/50 kick on back
1 x 100 @ 1:40- all kick fast for time w/boards
1 x 150 swim free (can be backstroke)- 75 smooth & long, 75 add kick & change gears- get time
Check HR, then 1:00 rest between rounds
*the original plan was to add 1 x 100 (to each of the 100's) up to 3 x 100, then back down to 1 x 100. Everybody did a really good job and I decided to stick with 1 x 100 (I didn't want to ruin it); In the 3rd round we went 2 x 100, then went back to 1 x 100 for the last 2 rounds.We went the 150 free in 2 groups at the end of the 5th round, then warmed down. Well done.
Warmdown before you get out. Do an excellent job in school today & get excited to race this weekend at Sport Fair. Have a great day!
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