1:00 rest
PW's national group- go your Sunday warmup, join Sr Blue for 6 x 100...
Sr Blue-
With fins, 3 rounds of:
4 x 50 @ 1:00-
odds, drill
#2- kick build to fast
#4- swim build to fast
1 x 100 kick @ 1:30-
go udk/kick free on back with arms pointed up- by 50's
No rest between rounds
Go free/no free/choice (for the 4 x 50) by round
Check HR after 3rd round then take fins off & go 100 easy
1:00 rest
6 x 100 odds/evens as follows:
odds, swim free cruise @ 1:30- don't be sloppy here
evens, swim/kick by 50's in main race stroke @ 2:00- desc 1-3 to what you can
Check HR then 100 easy
1:00 rest
2 rounds of:
8 x 50 @ 1:15 as follows-
odds, from a dive RACE- get time
evens, drill (same stroke as odd 50's)
NOTE: #7 will be @ :15 rest, and #8 will be swim fast again (same stroke), so basically a broken 100
Check HR after #5 and #8, then 200 easy drill/choice by 50's after each round
If there is time...
50's "challenge sprint" from a dive- go 2 in a lane side by side, diving in from the bulkhead
Warmdown as needed before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule this week, then Swim & Rock next weekend. Have a great day!
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