1 x 600- 300/200/100
1:00 rest
With fins:
18 x 25 in sets of 6 @ :35-
1-2, fly pull free kick drill
#3- swim fly build
4-5, fly pull free kick drill
#6- fast udk on stomach (one breath only)
Check HR, then fins off and get right into...
150 kick/skulling by 25's
1:00 rest
Sr Blue-
3x through:
3 x 50 kick w/boards @ :55 desc 1-3 to fast, except #2 is on your back
1 x 75 @ 1:10- 25 swim fly, 50 swim back
1 x 75 @ :55- swim free br3 or 4/2, last 25 is big fat overkick
1 x 75 @ 1:10- 25 swim fly, 50 swim back- faster than 1st 75
1 x 25 @ 1:05- fast udk on stomach, this is from a dive
No rest between rounds, check HR after 3rd time through, then go 50 easy
8 x 100 @ 1:20 odds & evens as follows:
odds- 25 swim fly/75 swim free br3 or 4/2- long & strong here
evens- 75 swim back/25 swim breaststroke- tempo (back) then kick (breast)
Check HR after #8 then 100 easy
1:00 rest
3 rounds of:
3 x 50 swim at 200 goal pace @ :50
2 x 25 swim faster than goal pace @ :10 rest
Check HR, then right into...
1 x 50 drill @ 1:30
No additional rest between rounds
After 3rd round...
1 x 200- drill/choice by 25's
1:00 rest
3 rounds of:
1 x 100 swim free br3 or 4/2 @ 1:10- just make it (JMI)
2 x 50 swim at 200 goal pace @ :10 rest
Check HR, then right into...
1 x 50 drill @ 1:30
No additional rest between rounds
After 3rd round...
1 x 200 drill/choice by 25's
1:00 rest
Finish up with...
50 choice stroke from a dive
Sr Prep-
3 rounds of:
6 x 75 as follows-
1-2 @ 1:20- 25 swim fly, 50 swim back- desc 1-2
#3 @ 1:00- swim free br3 or 4/2- big fat overkick on 3rd 25
4-5 @ 1:20- same as 1&2, desc to faster
#6- swim fast IM (no free) @ 1:30
1 x 100 swim free fast for time- who's going to break 1:00 here?!?
1:00 rest between rounds, check HR after the 100 free
After 3rd round...
150 drill/kick on back by 25's, then get out
Talk about 200 "goal pace" 50's- these aren't slow, but the avg pace per 50 of your 200 goal time; **Work as hard as you need to in order to go your avg goal pace on each 50.
4 x 50 swim at 200 goal pace @ 1:00*- check your HR after #4, then go a 50 easy
*after two rounds @ 1:00, we'll go a round @ :55- can you still hold your goal pace???
At 12:10p...
Warmdown as needed before you get out. Do an excellent job with your HW this weekend and get excited to race next weekend at Swim & Rock. Have a great day!
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