1:00 rest
With fins, 3 rounds of:
2 x 75 @ 1:20- drill/drill/fast udk by 25's
4 x 50 @ 1:00- swim/drill by 25's, build swim to race pace turn
No rest between rounds
Go free/MRS (no free)/4th best stroke by round
After 3rd round, take fins off and get right into...
150 kick on back- go fast/easy by 25's
1:00 rest
Sr Blue-
3 times through:
2 x 100 swim strong & even free br3 or 4/2 @ 1:25
3 x 50 swim/kick by 25's @ :50, desc 1-3
Go free in 1st rd, then no free in 2nd rd and IM in 3rd rd (1 of each stroke)
2 x 100 swim choice @ 1:25- middle 50 is swim backstroke with "IM tempo"
2 x 75 @ 1:15- swim 25 fly/50 back, desc 1-3 to something juicy (3rd rd @ 1:20)
Check HR after each rd then out & back easy @ 1:30
No extra rest between rounds
Sr Prep-
Drilling and kick/swims working on backstroke (specifically, the IM tempo for backstroke)
Everybody together, finish up with...
4 times through:
3 x 50 swim back/breast by 25's @ :50 (focus on tempo then kick- by 25's)
2 x 50 swim strong & even free br3 or 4/2 @ :50*
*gets :05 faster by rd
1 x 50 @ 1:30- kick free with boards fast for time- RACE your teammates here!
Check HR after each round, but no extra rest between rounds
After even rounds...
300 pull free w/shnorkel & choice equipment- desc 100's to what you can (2nd rd), easy with free drilling after 4th rd
If there is time, work on starts.
Do an excellent job with your HW this weekend and enjoy your time away from the pool. Regular schedule all next week, including Monday Morning. Have a great day
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