1:00 rest
3x:
3 x 25 drill @ :40
1 x 50 swim @ :40- smooth & long on the way, BIG kick on the 2nd 25
No rest between rounds
Go free/no free/choice by round
Check HR after 3rd round, then put fins on
With fins, 4 times through:
6 x 25 @ :40-
*udk 3 lines (on bottom of pool)
*swim 2 stroke cycles max effort
*streamlined kick on belly to the end
1 x 100 kick on back @ 2:00- everybody has to break 1:00 or it doesn't count
No additional rest between rounds
Check HR after each 100 kick
After last round, take fins off & get right into 150 drill/kick by 25's
Two groups today...
DISTANCE-
All @ 2:00 rest...
400 swim free- 50 cruise/50 add kick & go
600 swim free- 100 cruise/100 add kick & go
900 swim free- 150 cruise/150 add kick & go
STROKE GROUP-
Anything done "between the flags" is max effort swim
Anything done "inside the flags" is fast udk
With fins...
We'll go through a series of swims done with the above stipulations ("inside" vs. "between") in mind
50's @ 1:00
75's @ 1:30
100's @ 2:00
1 round free, 1 round no free
Warmdown a bit before you get out. Do an excellent job in school today & get excited for your morning off tomorrow. Have a great day!
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