1:00 rest
A couple of things to point out to everybody:
- Today is our last day of workout for the LCM season. Watch your email for Fall schedule;
- Take 20 minutes to watch the Bella Sims interview on swimswam.com (w/Mel Stewart);
- Follow the results online for the Future's Meet (Richmond site, at the Collegiate School)- four of your teammates are racing down there this weekend;
- I'll post a workout each day right here on the blog during the break. Be sure to stay active over the break and when you're here in town, do what you can to get in the water a couple of times each week;
- Take good care of yourselves away from the pool and get excited for the SCY season!
With fins:
6 x 75 @ 1:30- 50 breast pull w/dolphin kick, 25 breast pull w/free kick- do flip turns
Take fins off...
16 x 25 @ :40 in sets of 4 as follows:
1-2, 2 kicks 1 pull breast drill- feel feet squeeze together at the end of each kick
3-4, breast pull free kick drill w/fast turnover (15m), then last 10m fast udk on stomach
Check HR after #16, then 150 easy choice backstroke drill/skulling by 25's
1:00 rest
2 times through:
4 x 50 swim-
1-2, swim long & strong free br3 or 4/2 @ :50
#3- swim breast/free by 25's @ :55
#4- swim/kick breaststroke by 25's @ :55
4 x 50 swim as above, except all 4 x 50 are @ :50
2 x 150 swim back/breast/free by 50's @ 2:30, desc 1-2 to something juicy!
Check HR after 1st round, then go a 50 easy before round 2
Warmdown a bit before you get out. Be sure to take all your equipment with you and thank Erica on your way out for allowing us to train here this week. Enjoy your time off- but stay active! Be in touch as needed and try to get in the water once or twice a week. Have a great day!
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