1:00 rest
With fins:
9 x 50 @ :50-
1-2, breast pull w/dolphin kick- do your flip turns!
#3- go 25 fast udk on stomach/25 breast pull free kick drill
Check HR & take fins off after #9, get right into...
150 choice breast drill/fast udk by 25's
1:00 rest
3 times through:
4 x 50 as follows-
1-2, swim breast/free by 25's @ :50- race pace turns here
#3- swim strong & even free br3 or 4/2 @ :40
#4- swim fast breaststroke @ 1:00- max effort here, target your 200 IM breaststroke split or faster
1 x 150 @ 3:00- swim back/free by75's- focus on tempo on back/add kick for freestyle
Check HR after each round, but no extra rest between rounds
9 x 100 (3 sets of 3):
1- 25 dolph kick w/boards, 75 swim choice @ 1:30
2- swim strong & even free br3 or 4/2 @ 1:20- get after it here
3- 75 swim MRS (no free) desc 3 x 25 to race pace, 25 breast kick fast w/boards @ 1:30
Check HR after #9 (and when you can throughout the set), then go a 50 easy
Finish up with AMRAP of...
2 x 25 drill @ :35
1 x 50 swim/kick by 25's @ 1:10- fast in & out of the turn here!
4 x 50 swim at 200 goal pace @ 1:00* go your 200 gp no matter what!
*every 3rd round the 50's gp are @ :10 rest
No extra rest between rounds
Warmdown a bit before you get out. Make sure you're resting up away from the pool, four days until we leave for the meet. Have a great day!
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