1:00 rest
With fins, 6x:
2 x 25 @ :40-
#1, drill
#2, fast udk (can be on stomach- but be underwater)
1 x 50 @ 1:00- 25 fast udk/25 swim- this is fast (same stroke as drill 25), target your best 50 time
No rest between rounds
Go 3 rounds free, 3 rounds no free
Check HR after each round; after last round, fins off & get right into...
150 kick/drill by 25's- build the kick
1:00 rest
3 rounds of 6 x 50 as follows:
3- swim strong/even free br3 or 4/2, @ :45
3- swim in MRS (no free) @ :50*, avg time gets faster by round (NOT descend)
*interval adds :05 in each round (@ :55 in 2nd round, @ 1:00 in 3rd round)
No rest between rounds, check HR after each round
After 3rd round, 100 easy choice, then get out for...
Talk about goal pace/"aerobic power"/upfront speed (and differences between the three)
With fins, finish up with...
AMRAP:
6 x 25 @ :40-
odds, 15y max effort/10y easy choice
evens, all swim max effort
1 x 50 @ 1:00- 25 fast udk on stomach/25 swim max effort- all max effort, target best 50 time
Change strokes by round
Warmdown a bit before you get out. Do an excellent job in school today, get excited to race next weekend in the Derby Meet. Have a great day!
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