1:00 rest
+Swimdown from the meet:
*Distance Meet (mile on Sunday)
*MAKO Meet (Sat/Sun)
8 x 50 @ 1:00- drill/kick by 25's; go 4 free & 4 no free; then...
All @ 2:00 rest-
15 min swim
12 min pull (choice equip)- use paddles for 200 yds at a time
10 min kick- 100 on back, 50 w/bds
Check HR after each
Everybody else:
W/fins, 3 rounds of...
2 x 50 drill/kick by 25's @ :50
2 x 75 swim/kick/swim faster by 25's @ 1:15, desc 1-2
No rest between rounds
Go free/no free/choice stroke by round
Check HR after 3rd round, then take fins off & go the 100 dr-k-dr-skulling by 25's
1:00 rest
4 x 50 swim strong & even free br3 or 4/2 @ :45
4 x 50 swim free/no free by 25's @ :45
:30 rest, check HR
4 x 50 swim/kick by 25's @ :45- hustle to make the interval, focus on fast udk's!
Check HR again, then 1:00 rest
Partner kick over/unders-
8 x 25 kick @ 1:00- these are all kick FAST
- 2 partners going from the same start end of the lane;
- one kicks "over" w/bds and one "under" the water;
- race each other the entire 25;
- switch after each 25 (hand off the kickboard to the partner who just kicked udk
- don't forget, these are all FAST
1:00 rest, check HR
Everybody together, finish up with...
AMRAP:
2 x 50 swim strong & even free br3 or 4/2 @ :40
:10 extra rest after #2
1* x 75 kick FAST for time w/bds @ 2:00- target your best 100 free SCY time here
*every 3rd round is 2 x 75 kick fast, then a 200 pull free w/shnorkel & choice equip
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this coming weekend in G'boro. Have a great day!
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