With fins:
15 x 25 in sets of 5 as follows:
1-3 @ :40, fly pull free kick drill- head down before hands come around
4- swim fly build to fast @ :30
5- fast udk on stomach @ :20
No rest between rounds of 5
Check HR after #15, then, one group at a time for...
Single 25 fast udk no breath, for time
Take fins off, go 1 x 100 dr-k-dr-skulling by 25's
Check HR again, then 1:00 rest
DISTANCE-
3 x 150 swim free br3 or 4/2 @ 2:30- desc to max effort, get time & HR
1 x 400 pull free w/shnorkel & choice equip
1:00 rest, check HR
MYSTERY SET-
450 swim free br3 or 4/2, desc 150's 1-3, #3 should be as fast (or faster, if possible) as 3rd 150 above
Handtouch at the 300 so you can get your time for the 3rd 150
1:00 rest between 450's, get HR
STROKE GROUP-
6 x 75 swim with fins @ 1:40, desc 1-3 and 4-6 to FAST- get time for 3&6, make avg
Take fins off & go 150 drill/kick by 25's
1:00 rest
AMRAP-
3 x 25 race (same stroke as 75's above) @ :10r/:15r- get time for each broken 75, can you be faster than your avg 75 time above? Within :01? Within :01.5?
We'll go in groups so you have room to race down the middle of the lane
75 easy choice loosen after each broken 75
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next week at our meet. Tomorrow I'll be at the StJ, 9-10:30a. Have a great day!
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