1:00 rest
2x:
6 x 25 stroke drill @ :35- #3/5 are fast udk on stomach
2 x 75 @ 1:15- swim/kick/swim faster by 25's
1 x 150 swim free br3 or 4/2 (or swim backstroke), 75 long & strong, 75 add kick & go
Check HR after each round, then :30 rest
25's/75's are free in 1st rd, and mrs (no free) in 2nd rd
After 2nd round...
150 dr-k-dr by 50's in mrs (no free)
DISTANCE- big day today, get right to it...
2x: {150 swim free @ 2:00- 75 long & strong, 75 add kick & go
{175 swim free @ 2:00- just make interval, but nothing sloppy
{150 swim free @ 2:00- as above (75/75)
{350 swim free for time- how close can you get to 3:30??
1:00 rest between rounds, check HR
After 2nd round...
8 x 50 swim at mile gp@ :45
100 easy choice @ 2:00
6 x 75 swim at mile gp @ 1:10
100 easy choice @ 2:00
6 x 50 swim at mile gp @ :10 rest- add up times for 300 total
150 easy choice
1:00 rest
275 race for time- needs to be faster than add-up 300 above
STROKE GROUP- lots of moving parts here, pay attention to what you're doing
2 total rounds of the following-
With fins:
6x: {udk 4 lines/surface kick to far flags/fwd ss/kick fast back to near flags, @ :50
{"deadman" start for six max effort kicks/sprint max effort to far wall @ :40
Check HR, then fins off
9 x 50 swim-
1-2, swim/kick in mrs (no free) @ :50, desc 1-2
#3- swim strong & even free @ :40
Check HR, then, in groups...
BROKEN 100- 25/50/25, all @ :10 rest
After 2nd time through...
1 x 75 race for time
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. I'll be away at the GMU conference meet on Thursday and Friday; the workouts will be posted ahead of time & Shannon & Jackson will be keeping an eye on you. Do an excellent job and be a credit to yourselves & your team while you're doing those workouts. Have a great day!
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