1:00 rest
With fins, 3 times through:
3 x 50 @ 1:00- flypull free kick/fast udk on stomach, by 25's
2 x 75 @ 1:20- swim/kick/swim faster by 25's (same stroke as 50's above)
1 x 50 kick fast with boards @ :30
No rest between rounds, stroke on 50's & 75's in 3rd round is your choice
Check HR after 3rd round, then fins off for...
150 kick/drill (MRS) by 25's, build the kick
1:00 rest
15 x 50 (@ :50 & :40)...
1- swim fly/back @ :50
2- swim all back @ :50
3- swim back/breast @ :50
4- swim strong & even free br3 or 4/2 @ :40
5- all kick free w/boards for time @ :50
Check HR after #15, then 50 easy
1:00 rest
DISTANCE-
300 cruise @ 4:30/300 for time @ 5:00
300 cruise @ 4:30/300 for time @ 5:00- faster then #2
300 cruise @ 4:30/300 race- fastest of the day
Check HR, then 50 easy
Finish w/50's gp @ :50, as many as time will allow
STROKE GROUP-
3 times through:
3 x 100 swim strong & even free @ 1:20/50 swim at gp @ 1:00
2 x 100 swim s/e free @ 1:15/2 x 50 swim gp @ :50
1 x 100 swim swim s/e free @ 1:10/3 x 50 swim gp @ :10 rest
Check HR, out & back easy @ 1:30
Change strokes on 50's gp in 3rd round if you'd like; otherwise, in MRS (no free)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at the Derby Meet. Have a great day!
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