1:00 rest
W/shnorkels & buoys:
5 x 100 @ 1:40- 50 fist free drill, 50 kick fast hold buoy (face in water)
8 x 50 @ 1:10-
1-4, 25 ra2 la2 free drill, 25 choice skulling
5-8, choice drill/skulling by 25's
:30 rest, take off equip
8 x 25 fly pull free kick drill @ :35 (#'s 3&6 are fast udk)
1:00 rest, check HR
4x:
50 swim strong & even free br3 or 4/2 @ :40
75 swim fly (build)/udk AF-AF then dolph kick on side/choice drill, by 25's @ 1:30
No rest between rounds, check HR after 4th round
DISTANCE-
175 swim free @ 2:10- 100 cruise/75 add kick
3 x 50 swim mile gp @ :50
175 swim free- as above, but faster
5 x 50 swim mile gp @ :50
175 swim free- as above, fastest of the day
7 x 50 swim mile gp @ :50
Check HR, then easy back to the start end for...
1 x 900 pull free w/shnorkel & choice equip, desc 300's 1-3 to giddyup! Hand touch at 600 to check time
STROKE GROUP-
5 times through:
75 swim IM @ 1:20
2 x 50 swim/kick by 25's in MRS (no free) @ :55 desc 1-2
75 swim IM @ 1:20- faster than 1st 75
100 swim/kick in MRS (same stroke as 50's) FAST for time @ 2:00
Check HR after each 100, but no additional rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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