1:00 rest
With fins:
6 x 75 @ 1:20- 50 breast pull w/dolph kick w/flip turns & wide press, 25 fast udk
6 x 50 @ 1:00- 25 fly pull free kick drill, 25 kick free on back w/arms pointed up
Check HR, then fins off and right into...
150 kick/drill by 25's, build the kick on each 25 to max effort
Check HR again, then 1:00 rest
15 x 50 as follows:
3- swim strong even free br3 or 4/2 @ :40
3- swim fly/breast by 25's @ :50
3- swim free as above
2- swim fly/breast @ :45
3- swim free as above
1- swim fly/breast @ :40
Check HR, then 50 easy choice
Two options today...
DISTANCE-
One round of the longer free can be pull
(Bonus "street cred" for anybody who swims the first 25 of each of the repeats fly...)
225 swim free br3 or 4/2 @ 3:00
325 swim free @ 4:00
425 swim free @ 5:00
Check HR then out & back easy @ 1:30
6 x 50 swim at goal pace @ :45
Check HR, then 50 easy
1:00 rest
250 swim free br3 or 4/2 @ 3:15
350 swim free @ 4:15
450 swim free @ 5:15
Check HR then out & back easy @ 1:30
6 x 75 swim at goal pace @ 1:10 or 1:15
Check HR, then 50 easy
1:00 rest
275 swim free br3 or 4/2 @ 3:30
375 swim free @ 4:30
:30 extra rest, check HR
475 race for time, goal is 500 goal time or faster
Check HR, then warmdown
STROKE GROUP-
2 times through (3 if we can swing it)...
1st time through is MRS (no free), 2nd time through is your choice, but all one stroke
4 x 25 swim at 200 set up from a dive @ 1:00
Check HR then 50 easy @ 1:00 after #4
4 x 50 swim at 200 goal pace @ 1:00
Check HR then 50 easy @ 1:00 after #4
4 x 50 swim max effort @ 1:00
Check HR then 50 easy
1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today & get excited for OUTDOORS TOMORROW AT CCF (6:30-8a)! All the info for the meet this weekend is on the club website, distance session is first on Saturday afternoon. Have a great day!
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