1:00 rest
After your warmup (approx. 20-25 minutes, kicking & drilling, mix it up & work on your stroke)...
Descend the 150's to something juicy...
3 x 50 swim/kick by 25's in MRS (no free), @ :55 or :10 rest if no clock
1 x 150 swim free br3 or 4/2, desc 50's 1-3 and get time (can be backstroke, but swim all 150's backstroke)
:30 rest, check HR
4 x 50 swim IM order by 25's @ :55 (or @ :10 rest if no clock), be fast in & out of the turns
1 x 150 swim free br3 or 4/2, desc the 50's 1-3 and get time, should be faster than previous 150
:30 rest, check HR
5x 50 swim free br3 or 4/2 @ :55, except #4 is @ :45 (go on :10 rest if no clock, :05 rest on #4)
1 x 150 swim free br3 or 4/2- let 'er rip here! Get time
Check HR then 150 easy drill/skulling by 25's
1:00 rest
Work on backstroke:
All @ :10 rest...
4 x 50 6ks back drill- keep head still, small steady kick, feel hips rotate fully & evenly
100 choice backstroke drill
4 x 50 6ks back drill, firmer kick than first round of 4 x 50
100 easy choice
6 x 25 sit & spin backstroke drill @ :20 rest, head & shoulders up out of the water & spin your arms
100 easy choice
1:00 rest
Finish with:
6 x 75 swim backstroke @ :15 rest as follows-
1-2, 50 swim smooth & steady, add big kick for last 25
3-4, swim the 1st 25 with a quick turnover but easy on the kick, then add legs for last 50
5-6, swim all three lengths with a strong steady kick, get times if possible
Check HR
Warmdown a bit before you get out. Do some reading today, offer to help around the house- and think about your goals for the upcoming SCY season. Have a great day!
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