1:00 rest
Not as cool this morning, but we'll keep things moving nonetheless...
With fins,
6 x 100 as follows:
75 breast pull w/dolph kick & flip turns
:10 rest
25 fast udk on stomach (one breath if needed)
Check HR after #6, then take fins off
150 easy choice breaststroke drill/kick on back by 25's
1:00 rest
16 x 50 in sets of 4 as follows:
1-4, swim breast/free by 25's @ :55, desc 1-4
5-8, swim breast/free by 25's @ :50
9-12, swim free br3 or 4/2 @ :50, desc 1-4
13-16, swim free br3 or 4/2 @ :45
Check HR, then 50 easy on your back
1:00 rest
9 x 100 in 3 sets of 3:
1-2, swim back/breast/free by 25's, last 25 kick fast on back @ 1:45
#3- swim free br3 or 4/2, go 50 long & strong, 2nd 50 add kick & change gears, @ 1:30
Check HR after #9, then put fins on
With fins, 3 rounds of:
4 x 25 @ :40-
odds, all swim fast
evens, 15m swim fast/10m easy
1 x 50 @ 1:00 fast for time- go 25 udk LUNGBUSTER, 25 swim; can you go your PB 50 time?
No rest between rounds
Go free/NO FREE/choice by round
After 3rd round, take fins off and finish up with...
1 x 450* pull free w/shnorkel & buoy, choice equip; desc 150's 1-3 to what you can
*go handtouch at 150 & 300 to check times for each 150
Warmdown a bit before you get out. We can leave the lanelines in today; tomorrow we're at CCF, so we can look forward to that. Do an excellent job in school today & get excited for the warmer weather next week. Have a great day!
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