1:00 rest
With fins,
14 x 50 @ 1:00-
odds, breast pull w/dolph kick (do flip turns)
evens, fast kick- on back/udk on stomach by 25's
Check HR after #14, then take fins off and get right into...
150 choice breaststroke drill/kick fast on back- by 25's
1:00 rest
4 times through:
2 x 75 swim back/breast/free by 25's @ 1:10
2 x 50 swim breast/free by 25's @ :50- fast turns, desc 1-2
1 x 50 swim strong/even free br3 or 4/2 @ :40- giddyup the kick here!
1 x 50 swim/kick fast breaststroke (by 25's) @ 1:20
No additional rest between rounds, check HR after each 50 sw/k
15 x 100 in sets of 5 as follows:
1- 25 swim fly (build), 75 swim backstroke (tempo) @ 1:30
2- swim free br3 or 4/2, except 2nd 25 is swim backstroke, @ 1:30
3- swim free br3 or 4/2, except 3rd 25 is swim breaststroke, @ 1:30
4- swim strong/even free br3 or 4/2 @ 1:15
5- swim IM @ 2:00, get time- this should be fast
No extra rest between rounds, check HR after each 100 IM
Warmdown a bit before you get out. Do an excellent job in school today and remember that we're here at GMU again tomorrow morning (modified Race Day tomorrow for everybody). Have a great day!
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