1:00 rest
With shnorkels & buoys:
4 x 75 @ 1:20- 50 fist free drill/25 streamlined kick (hold buoy, face in water)
8 x 50 @ 1:05-
surface kick 1/2 way (4 lines on bottom), build
middle 25 is swim fast free (race pace turn)
surface kick last 12.5y, max effort
Check HR, then 150 drill/kick on back/drill by 50's, no free
1:00 rest
4 x 50 @ :50- swim no free/free by 25's, middle 25 is fast (race pace turn)
4 x 50 @ :45 free- swim long & strong/add kick & go by 25's
4 x 50 @ :40- all swim strong & even free br3 or 4/2
Check HR, then 50 easy choice
4 times through:
1 x 75 swim IM @ 1:20- get time, long smooth strokes here
1 x 50 swim free @ :40- cruise, but nothing sloppy
1 x 75 swim IM @ 1:20- race pace here
1 x 50 kick fast for time with boards @ 1:20
No extra rest between rounds, keep track of average time on fast 75 IM
Check HR after 4th round, then 50 easy
Finish up with...
7 x 25 swim at 200 setup speed @ :30- 2 each of fly, back & breast; #7 is easy choice
In groups-
1 x 300 IM swim from a dive (75 of each stroke)- how close can you get to your avg 75 time (x4)?
Warmdown a bit before you get out. Do some HW today & thank your parents for getting you to workout. Tomorrow at the StJ, 10:30a. Have a great day!
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