1:00 rest
With fins, 4 rounds of:
4 x 25 drill @ :30- breast pull free kick drill (choice drill in 4th round)
1 x 50 @ :40- fast udk on stomach/kick on back by 25's
No rest between rounds
After 4th round, check HR & take fins off & get right into...
4 x 50 swim (fast turn)/drill by 25's in MRS @ 1:00 (no free)
Check HR again, then 1:00 rest
3 times through:
4 x 25 in MRS (no free) as follows-
1-2 @ :35, 15y swim max effort/10y drill
#3- all swim max effort @ :25
#4- all drill @ :35
4 x 100-
odds, swim strong & even free (or back) @ 1:20
#2*- swim back/breast by 50's @ 1:30
#4*- swim breast/free by 50's @ 1:30
*even 100's get faster from round to round
1 x 250 swim free br3 or 4/2 (or back), get time & desc 1-3
Check HR after each round, then out & back easy
1:00 rest between rounds
Finish up with...
11 x 100 kick as follows:
odds- straight kick w/boards @ 2:00, gets faster from 1-6
evens- 4 x 25 partner kick w/boards @ :45, NASCAR formation! Fwd ss at midpool on odd's
Warmdown a bit before you get out. Remember, NO WORKOUT ANYWHERE TOMORROW. Regular schedule resumes on Monday Morning 4/29; that will be our last week before we move outside (after the FISH Derby Meet). Wear your sunscreen & stay hydrated if you have to be outside this weekend. Have a great day!
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