1:00 rest
After your own warmup (20 minutes of drilling & kicking), get into the following...
With fins:
6 x 50 @ :10 rest- 25 breast pull w/free kick, then 25 dolph kick on side
5 x 50 @ :10 rest breast pull w/dolph kick- do flip turns here
4 x 75 @ :15 rest- 50 choice breast drill (free or dolph kick, do flip turns), 25 udk
Check HR then take fins off & go 100 easy kick/choice by 25's
1:00 rest
8 x 25 @ :15 rest-
odds, 2k 1 pull breast drill (squeeze feet together at end of kick, get flat on water
evens, swim breaststroke- big strong kick to drive the stroke
3 rounds of:
3 x 75 @ :15 rest- 50 swim backstroke with "IM tempo," last 25 swim breast big kick
2 x 100 swim free br3 or 4/2 @ :10 rest- strong & even here, good effort
1 x 125 swim 50 back/50 breast/25 free- get time if possible, should get faster from round to round
Check HR, then 50 easy between rounds
Warmdown a bit before you get out. Stay hydrated and wear your sunscreen if you have to be out in the sun. Enjoy your last few days of Summer vacation & get excited for the SCY season. Have a great day!
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