1:00 rest
With fins:
15 x 25 @ :35, going 4 drill/1 fast udk on stomach; drills are:
1-4, breast pull free kick
6-9, breast pull w/dolph kick
11-14, choice drill, but all the same stroke
Check HR, then easy back to the starting end & take fins off
15 x 50 @ :55 in rounds of 3:
1-2, swim/kick by 25's in MRS no free (same stroke for both) desc 1-2
#3- fast kick with boards
For the last round of 3, we'll go @ 1:00, no free
Check HR then 50 easy
15 x 75 in sets of 5 as follows:
1-5 @ 1:30- go swim/drill/swim faster by 25's
6-10 all swim strong/even free @ 1:05
11-15 @ 1:20 swim IM by 25's (no free)
Check HR, then easy back to the starting end
Until the end ("UTE"):
{1 x 100 swim strong/even free br3 or 4/2 @ 1:30
{3 x 50 @ 1:00 swim in MRS desc 1-3 to max effort (no free), get your time for #3
Every 3rd round go the 100 swim IM and the 50's swim free desc to max effort
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!
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