1:00 rest
With shnorkels & boards, 3* times through:
4 x 25 kick @ :30-
odds, build
evens, all fast
2 x 75 kick @ 1:30-
#1- middle 25 is max effort
#2- fast for time
1 x 150 swim free- desc 50's 1-3 & get time; gets faster by round
Check HR after each round, then :30 rest
*3rd round the kick is on your back
8 x 25 drill in MRS @ :35
Check HR then break into groups
DISTANCE-
2* rounds of:
4 x 50 swim at mile gp @ :50
50 easy @ 1:30
4 x 75 swim at mile gp @ 1:10
50 easy @ 1:30
4 x 50 swim at mile gp @ :10 rest
50 easy @ 1:30
1 x 300 swim fast for time- get time & check HR
100 dr-k-dr-skulling by 25's after each round
*2nd round the intervals for goal pace are :05 faster, and the 50's @ :10 rest are 6 (not 4)
Finish up with...
1 x 900 pull free w/shnorkels & choice equip- desc 300's 1-3 to what you can
STROKE GROUP-
Talk about "2nd 50 split" vs. "goal pace" 50's
We went 50's 2nd 50 split @ 1:00, then @ :55, then @ :50 (sets of 4 each round)
100 active recovery 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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