1:00 rest
With fins, 3x:
3 x 75 @ 1:20- go udk/drill/kick on back arms pointed UP by 25's
3 x 25 kick fast on back @ :20
No rest between rounds, check HR after 3rd round, then take fins off for 150 kick/drill by 25's
1:00 rest
16 x 50 in sets of 4 as follows:
1- drill/kick by 25's @ 1:00
2- swim/kick by 25's (same stroke as #1) @ :50
3- swim strong & even free br3 or 4/2 @ :40
4- all swim fast in MRS (same stroke as 1st & 2nd 50's)
Check HR after 4th 50 in each round
No rest between rounds of 4
Last round of 4 can be a different stroke than rounds 1-3 (freestyle, ok)
50 easy after 4th round, then 1:00 rest
4 times through:
3 x 75 swim @ 1:10-
odd 75's- 25 swim MRS (no free), 50 swim free br3 or 4/2
#2- 25 swim fly, 50 swim choice
2 x 175 swim free br3 or 4/2 @ 2:30- desc 1-2 to faster than 200 Free goal time
No rest between rounds
Build first 25 of the 75's to a fast turn
Check HR after fast 175
Warmdown a bit before you get out after the last 175 Free. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Be sure to thank your parents for getting you to all the different workouts this week, too. Have a great day!
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