1:00 rest
W/shnorkels & boards,
6 x 75 @ 1:20- 25 dolph kick w/bds, 50 ra2 la2 free drill- mind your body line
8 x 25 partner kick w/bds @ :40-
odds, 15y fast, 10y easy
evens, all fast
Go 4 free, 4 dolphin kick
Check HR, then equipment off & 100 easy dr-k-dr-skulling
1:00 rest
9 x 100 as follows:
1- 25 fly pull free kick drill, 50 drill in MRS (no free), 25 fast udk @ 1:45
2- 25 swim fly build, 50 swim MRS (same as drill above) fast turn, 25 fast udk @ 1:30
3- swim free br3 or 4/2 or backstroke @ 1:15- smooth here, make the interval
No rest between rounds of 3, check HR after #9, then 50 easy
1:00 rest
2 rounds of:
2 x 50 swim strong/even free br3 or 4/2 (or back) @ :40
2 x 50 swim IM order @ :50- fast turns here
2 x 50 swim s/e free or back @ :40- as above
2 x 50 sw/k by 25's in MRS (no free) @ :50, desc 1-2 to what you can
Check HR after each round, then out & back easy @ 1:00
DISTANCE-
350 @ 5:00-
200 smooth & long, 150 add kick & change gears
350 @ 5:00-
150 smooth & long, 200 add kick & change gears
Check HR, then right into...
50 easy @ 1:30
7 x 50 swim at mile goal pace @ :45
Check HR & warmdown
STROKE GROUP-
9 x 100 as follows:
9 x 100 as follows:
1- 75 50 drill, 25 skulling @ 1:30, then 25 swim max effort @ :30
2- 50 drill/skulling by 25's @ 1:10, then 50 swim max effort @ 1:00
3- 25 choice @ :50, then 75 swim max effort
Check HR, but no additional rest between rounds
Change strokes for last 3 x 100 if you'd like
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!
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