1:00 rest
8 x 25 choice stroke (no free) @ :35-
odds, drill
evens, swim long & strong, desc stroke count
Check HR, then...
3 times through:
1 x 100 sw/k by 50's @ 1:40- no free (same as 25's above)
4 x 25 kick max effort w/boards @ :40 (2nd rd on back @ :30)
1 x 100 swim free br3 or 4/2, go 90% effort in 1st rd, then 95% and max effort in 2nd/3rd rds
Check HR after each round, then :30 rest before starting next round
4 rounds of:
1 x 75 kick w/boards @ 1:20-
by 25's: dolphin kick (build)/free kick (max effort)/breast kick (squeeze feet)
2 x 25 swim mrs (no free)-
#1- build (200 setup)
#2- max effort
Check HR, then...
3 x ???* kick w/boards, max effort
*different by round
1st rd we went 50's
2nd rd we went
3rd rd we went a broken 200
4th rd we went a 150 kick for time
Warmdown a bit before you get out. Do an excellent job in school today & get excited for the distance & stroke set for tomorrow morning. Have a great day!
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