1:00 rest
2 times through:
4 x 50 drill/dolph kick on side @ 1:05
2 x 100 @ 2:00 kick, desc 1-2 (25 kw/bds, 50 k/back, 25 kw/bds)
No rest between sets. Change strokes if you'd like on the drill from round to round
Check HR after 2nd round, then...
6 x 100 @ 1:50- 75 dr/sw/dr by 25's (swim is fast), last 25 is fast udk on stomach
Change stroke after 3 x 100 if you'd like
1:00 rest, check HR again
4* rounds:
4 x 25 partner kick w/bds @ :45- fwd ss at midpool; race your partner here!
3 x 50 swim/kick by 25's @ :55, desc 1-3 to fast (change stroke from round to round)
2 x 100 kick @ 2:00- 75 max effort, get time (last 25 easy choice)
2 x 100 kick @ 2:00- 75 max effort, get time (last 25 easy choice)
1 x 150 @ 3:00swim free or back, change gears by 50's so 3rd 50 is max effort
Check HR after 75's kick & 150 swim
No extra rest between rounds
*in 4th round, the 150 swim is 3 x 50 kick max effort @ :10 rest, subtract to get time; how close can you get to your avg time from the 2 x 75's kick?
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend in WV. Have a great day!
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