1:00 rest
6 x 75 @ 1:20- 50 drill, 25 kick w/bds- kick is fast
1-3, drill is freestyle
4-6, drill is main race stroke (mrs) no free
3 rounds of:
4 x 50 swim strong & even free br3 or 4/2 @ :55 (PW's group @ :50)
4 x 25 kick max effort w/bds @ :40- can go partner kick if you race
4 x 50* swim/kick by 25's in mrs @ 1:00, desc 1-4 to fast
1 x 100** swim free (or back) giddyup here
Check HR, then out & back easy
1:00 rest between rounds
*in 3rd rd, 50's sw/k are in 4th best stroke, no free
**in 2nd rd go 150 swim free (100/50) and in 3rd go 250 (150/100)
Finish up with:
12 x 50 kick @ 1:10-
odds, fast for time w/bds
evens, on back smooth easy kick (good bodyline), but work the udk's
Warmdown a bit before you get out. Do an excellent job in school today and be thinking about your goals for SCY. Have a great day!
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