1:00 rest
With shnorkels & boards-
6 x 75 @ 1:20-
*go 25 dolph kick w/boards, 50 ra2 la2 free drill (head still, long stroke, feel hips rotate)
8 x 25 free-
*1-2 are catchup free drill
*3-4 are swim free (200 set up)
2 x 150 swim free @ 2:20-
*for #1 go 100 long & strong, 50 add big kick
*for #2 desc the 3 x 50 1-3 to max effort
Check HR
12 x 25 breast kick w/boards & shnorkels @ :45/:40/:35 (4 each)-
*in each set of 4, go the following:
1-2, hands at top of boards with head out of water
3-4, hands at bottom of boards with face in water
Check HR, equipment off, then get right into...
150 drill/skulling by 25's- don't rush the drill
1:00 rest
Big set of 50's* (5/4/3, then 4/4/4, then 3/4/5):
5 swim strong/even free br3 or 4/2 @ :50
4- swim breast/free by 25's @ :55
3- swim/kick breast by 25's fast @ 1:00
:30 rest between rounds, check HR
*one lane will have the option of going @ :45/:50/:55 for their intervals
If there is time, finish up with...
With fins:
20 x 25 @ :40- "the usual" in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today & remember that our workout tomorrow is at South Run. Have a great day!
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