1:00 rest
With buoys & shnorkels, 2x through:
4 x 50 ra2 la2 free drill @ :55
2 x 75 swim free @ 1:15- watch hands out front/hold body line/rotate hips
6 x 25 kick- hold buoy out front w/face in water
odds, go 15y max effort/10y easy @ :40
evens, all max effort @ :30
No rest between sets, check HR after 2nd round
1:00 rest
With fins,
15 x 25 in sets of 5:
1-2, choice fly drill @ :35
3-4, choice drill (choice stroke, but only one stroke) @ :35
#5- fast udk on stomach @ :20
Check HR after #15, then easy back to the start end
Take fins off, then...
150 drill/skulling by 25's
1:00 rest
3 rounds of:
75 swim free @ 1:00- smooth & long, last 25 is with overkick
2 x 50 swim IM order by 25's @ :50- be fast at the turn end of the pool
1 x 50 swim free br3 or 4/2 @ :40- giddyup the kick here
2 x 50 swim IM order by 25's @ :50- be fast at the turn end
75 swim free @ :55- finishing speed here, get that kick going
Check HR, then once everybody has finished...
1 x 50 @ 1:00 swim for time- will be some sort of IM combo (breast/free, or back/breast, etc)
1 x 150 swim backstroke-
75 smooth w/IM tempo
75 add kick & go
Get time & check HR, then out & back easy
1:00 rest between rounds
If there is time after 3rd round...
50 race from a dive in heats- your choice of IM combo
Warmdown as needed before you get out. Be sure to thank your parents for getting you here on a Wednesday (on short notice). Enjoy your Thursday off, then we'll go Fri/Sat/Sun. Have a great day!
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