1:00 rest
With fins,
12 x 50 in 4 sets of 3:
1-2 @ 1:00- 25 udk fish drill, 25 ra2 la2 free drill
#3 @ :40- 25 fast udk on stomach, 25 kick fast on back
Check HR after #12, then fins off and right into...
150 kick/drill by 25's- build the kick, drill is no free
1:00 rest
3 rounds of:
6 x 50-
odds, swim IM order by 25's with fast turns @ :55*
evens, swim strong & even free br3 or 4/2
1 x 150 swim free or back @ 2:20- go cruise/add kick/max effort by 50's
1** x 50 kick max effort for time w/boards @ 1:00
No rest between rounds, check HR after 150 swim & last 50 kick in each round
*odd 50's (IM) get :05 faster by round, 2nd rd @ :50, 3rd rd @ :45
**add 3 x 50's kick each round (4 in 2nd rd, 7 in 3rd rd); 3rd rd the 7 x 50's are @ 1:10
100 dr-k-dr-skulling by 25's after 3rd round, then 1:00 rest
Finish up with...
6 x 150 @ 2:45 (9 x 150 if we have time) as follows:
1- 50 kick max effort w/bds, then 100 swim strong & even free or back
2- 100 kick max effort w/bds, then 50 easy choice
3*- all kick max effort for time
Check HR, then out & back easy @ 1:30 after each round
*in 3rd round, #3 will be 3 x 50 kick max effort @ :10 rest (w/bds)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & start thinking about your goals for LCM. Have a great day!
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