1:00 rest
6 x 75 @ 1:20- 50 fist free br3, 25 breast kick on back
15 x 50 in sets of 3:
1-2, swim IM order by 25's (no free) @ :50- fast turns/breakouts throughout
#3- swim strong & even free br3 or 4/2 @ :40
:30 rest, check HR, then...
8 x 100 @ 1:30 in odds/evens as follows:
o- 25 dolph kick w/bds, 50 swim backstroke (tempo), 25 swim breaststroke (kick)
e- 25 swim fly (fast into the turn), 50 swim free br3 or 4/2, 25 kick free w/bds
:30 rest, check HR, then continue right into...
8 x 25 partner kick w/boards @ :45-
o- free kick w/fwd ss at midpool
e- straight kick (choice), no ss
Be sure to race your partner here, these are FAST
Check HR again, then 1:00 rest
Two options today:
DISTANCE-
3 rounds of...
2 x 125 swim free br3 or 4/2 @ 1:30 (or 1:40), 75 L&S, then 50 add kick & go
5* x 50 swim at mile goal pace @ :45
Check HR, 1:00 rest between rounds
*in 2nd rd go 7 x 50 swim at mile gp; in 3rd rd go 9 x 50 swim at mile gp- all @ :45
After 3rd round...
1 x 900 pull free w/shnorkel & choice equip, desc 300's 1-3 to something juicy (hand touch at 600 to get time)
MYSTERY SET
(today we went 1 x 300 race to finish up)
STROKE GROUP-
3 rounds of...
2 x 75 @ 1:20- go dr-k-dr by 25's
4 x 25 swim max effort @ :40
2 x 75 dr-k-dr by 25's @ 1:30
4 x 25 swim max effort @ :10 rest- get time for 100
1:00 rest between rounds, check HR
MYSTERY SET
(today we went 1 x BROKEN 100 to finish up, trying to be within 1.5 seconds of your avg 100 time (25's)
Warmdown a bit before you get out. Be sure to thank your parents for getting you to workout this morning, and don't forget we have workout again tomorrow morning (8a). Have a great day!
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