1:00 rest
With fins,
16 x 25 @ :40 in sets of 4-
1-2, breast pull free kick drill
#3- dolph kick on side
#4- fast udk on stomach
Check HR, then fins off for 150, drill/kick by 25's
1:00 rest
18 x 75 in sets of 6 as follows:
1-6, @ 1:20- 25 swim back (tempo), 50 swim/drill breast b 25's (big kick)
7-12 swim free @ 1:05- 50 long & strong, last 25 add big kick
13-18 @ 1:20- swim/drill/swim faster by 25's in mrs (no free)
Check HR, then 100 dr-k-dr-skulling by 25's in mrs
1:00 rest
DISTANCE-
One time through:
100 @ 2:00- 25 drill/50 swim fast turn/25 drill
6 x 50 swim at gp @ :50
150 swim free @ 2:00- desc 50's 1-3 to giddyup!
6 x 50 swim at gp @ :45
150 swim free @ 2:00- desc 50's to faster giddyup
100 @ 2:00- as above
4 x 50 swim at gp @ :10 rest
1 x 175 swim free- race for time!
Check HR, warmdown as needed
STROKE GROUP-
AMRAP-
100 @ 2:00- 25 drill/50 swim fast turn/25 drill
3 x 50 swim @ 1:00 in mrs, desc 1-3 to max effort (get time)
MYSTERY SET-
Today we went a broken 75 after each round (3 x 25 @ :10 rest) try to be faster than avg 25 time from fastest 50 above
Warmdown a bit at 6:28a. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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