1:00 rest
With fins:
12 x 50 @ 1:05-
odds, 15m fast udk/35m stroke drill
evens, 35m swim build to race pace/15m fast udk
Go 4 free, 4 no free, 4 choice (all one stroke)
Check HR after #4, then take fins off & get right into...
100 drill/kick by 50's
1:00 rest
12 x 50 in sets of 4:
1-2, swim strong & even free br3 or 4/2 @ :50
3-4, swim MRS (no free) build to race pace at 35m, then 15m max effort udk; @ 1:05
Check HR after #12, then 100 easy choice/skulling by 25's
1:00 rest
5 rounds of:
1 x 150 swim free br3 or 4/2 (or swim back) @ 2:30- desc the 3 x 50 to giddyup here!
4* x 50 in main race stroke as follows-
1- 35m swim build, 15m drill @ 1:00
2- 35m swim build to FASTER, 15m drill @ 1:00
3- 35m swim fly build to race pace, 15m drill fly @ 1:30
4- all swim max effort in main race stroke
* 1,2 & 4 are all the same stroke (no free)
Check HR after #4, then out & back easy choice @ 1:30
No additional rest between rounds.
If there is time, finish up with...
25's partner sprint @ 1:00 as follows:
1-3, race max effort
#4- max effort race UDK on stomach
Change stroke for 1-3 from round to round. Be sure to race your partner here!
Warmdown a bit before you get out. Enjoy your time off today, but make sure you're ready for the week ahead at school. Regular schedule this week back at CCF. Have a great day!
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