1:00 rest
3 rounds of:
4 x 25 drill @ :40- all same stroke
4 x 50 swim/udk* by 25's @ 1:00 (same stroke as 25's)
No rest between rounds
Go free/no free/choice by round
*for udk's, go 3 breaths, then 2 breaths, 1 breath and then ZERO breaths (by 50's) in each round
3 rounds of:
150* swim free br3 or 4/2 (NOT every stroke) @ 2:15
3 x 50 swim/kick by 25's desc 1-3 to max effort @ :55 (go fly, back, breast by round)
No rest between rounds
*150 free is (by round):
-100 long & strong, 50 add kick & go
- 75/75
50/100
Watch time for each round (150)
Check HR after last 50 in each round
After 3rd round...
150 easy choice drill/skulling by 25's- don't rush the skulling
1:00 rest
Finish up with:
3 x 150 swim free (as above), desc 1-3 to what you can
3 x 150 swim IM* @ 3:00- descend 1-3 to max effort
*IM is 25 fly/50 back/50 breast/25 free
If there is time...
udk out & backs from the side of the pool- be explosive & race your teammates!
Warmdown a bit before you help with the lanelines. Do some homework today & be sure to wear your sunscreen if you have to be outside. Tomorrow morning here again at CCF (again, at 8:30a). Have a great day!
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