1:00 rest
6 x 75 @ 1:20- 50 ra2 la2 free drill, 25 dolph kick on side
4 x 50 drill/kick by 25's @ 1:00- no free
3 x 50 kick on back @ 1:00, desc 1-3 to fast
1 x 75 swim no free-free-no free faster by 25's @ 1:00
Check HR, then 25 easy
:30 rest
4 x 50 kick w/bds @ :55 desc 1-4 to fast
1 x 75 swim 25 no free/50 free @ :55
Check HR, then 25 easy
:30 rest
5 x 50 kick w/bds@ :50, desc (or hustle to make interval)
1 x 75 swim free br3 or 4/2 @ :50
Check HR, then 75 easy choice drill
1:00 rest
4 times through:
4 x 25 partner kick sprints @ :40 w/boards- race your partner here, these are fast!
o- 1/2 choice kick/fwd ss/then second half is dolph kick
e- straight sprint kick free race
1 x 250 as follows:
1st round, 200 swim strong & even free br3 or 4/2, last 50 kick fast w/boards
2nd round as above, except go 150 swim/100 kick
3rd round go 100 swim/150 kick
4th round, 50 swim smooth & strong, then 200 kick for time- can you break 3:00?!?
If there is time...
Bonus 5th round...we'll do the 4 x 25 partner kick, then do something fast to wrap up the morning.
**We wound up swimming a 175 free, trying to be faster than everybody's 200 free goal time
Warmdown a bit before you get out. Do an excellent job in school today, get excited for tomorrow's workout. Have a great day!
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