1:00 rest
One warmup for everybody, then either a swimdown from the meet or kicking.
4 x 75 @ 1:30, dr-k-dr by 25's (choice)
4 x 75 @ 1:25, dr-sw-dr by 25's (one stroke for all 4)
4 x 75 @ 1:20, sw-k-sw by 25's (same stroke as previous 4)
Check HR
1:00 rest
Swimdown from the meet:
All @ 2:00 rest-
20 min swim
12 min pull w/shnorkel (150 with paddles, then 150 without)
10 min kick- 100 w/bds, 50 on back
Check HR after each
100 choice/skulling by 25's before you get out
KICKING-
5 rounds of:
4 x 25 partner kick w/boards @ :45- fwd ss at midpool, race your partner here
2 x 50 swim strong & even free br3 or 4/2 (or swim backstroke) @ :45
1 x 50* kick fast for time
Check HR after each round, then out & back easy
* the 50 kick for time will be a different distance in each round
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the stroke set or the distance set tomorrow. Have a great day!
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