1:00 rest
With fins, 3x:
4 x 25 fly pull free kick drill @ :40- focus on "lift & drop" to breathe at the front of the stroke
1 x 50 swim/kick fly (by 25's)- also @ :40
No rest between rounds
No rest between rounds
Check HR after 3rd round, then take fins off...
1 x 250- odd 50's kick on back, even 50's choice
1 x 250- odd 50's backstroke drill (don't rush the drill), even 50's kick choice
Check HR again
One time through, no additional rest after each 50 kick...
3 x 75 @ 1:10- 25 swim fly (build), 50 swim backstroke (tempo)
1 x 75 swim free br3 or 4/2 @ :55- long & strong/last 25 big kick
1 x 50 kick fast for time w/bds @ 1:30
3 x 75 @ 1:15- 25 swim back (tempo), 50 swim breaststroke (kick)
1 x 75 swim free @ :55- as above
1 x 50 kick fast for time w/bds @ 1:30
3 x 75 @ 1:05- 25 swim breast, 50 swim free- firm kick drives each 75
1 x 75 swim free @ :55- as above
1 x 50 kick fast for time
Check HR, then 50 easy
1:00 rest
AMRAP:
4 x 25 partner kick sprint @ :40 (on back udk as far as you can go, then free kick arms pointed up)
1 x 50 partner kick RACE in groups (one group of two at a time)
Warmdown a bit before you get out. Enjoy your time off today & remember, we're at GMU tomorrow from 8:30-10:30a. We'll have a modified RACE DAY set. Have a great day!
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