1:00 rest
With fins:
8 x 100 @ 1:50-
25 stroke drill/50 swim fast turn/25 fast udk on stomach
Go 4 free, 4 in mrs (no free)
Check HR after #8, then take fins off and get right into...
100 easy dr-k-dr-skulling by 25's in mrs
1:00 rest
12 x 50 in sets of 4 as follows:
1-3, swim free br3 or 4/2 @ :50, desc these 1-3 to giddyup!
#4, kick fast for time on back @ 1:30, get time
No extra rest between rounds of 4
1:00 rest after #12
12 x 50 in MRS (no free) as follows:
1-3, swim at 200 goal pace @ 1:00*
Check HR after #3, then right into...
#4- stroke drill @ 1:30 (same stroke as goal pace 50's)
No extra rest between rounds of 4
*2nd round of 4, 50's goal pace are @ 1:05
3rd round of 4, 50's goal pace are @ 1:10
After #12...
100 easy drill/choice by 50's
1:00 rest
From a dive, finish up with...
BROKEN 100- 2 x 50 @ :15 rest (go :10 apart, 7 heats in each group); race somebody your speed!
Warmdown a bit before you get out. Wear your sunscreen today if you have to be outside and stay well hydrated. REMEMBER, we have regular workout tomorrow at CCF (6:15-7:45a), then we're off on Friday and Saturday. Be sure to get into the club website and commit to the WVU prelims-finals meet at the end of July (no qualifying times and a short drive from home- a great way to end the LCM season!). Have a great day!
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