1:00 rest
With fins, 4 times through:
3 x 25 fly pull free kick drill @ :35- start breath at the front of the stroke (not w/hands under body)
1 x 50 @ :45- udk on stomach as far as you can, then free kick on back w/arms pointed up
1 x 25 swim fast fly @ :30
No rest between rounds
Check HR after 4th round, then fins off and right into...
100 easy choice drill/kick by 25's
1:00 rest
6* rounds of:
1 x 75 swim 25 fly/50 back @ 1:10 (SrP @ 1:15)- build the fly, tempo on the back
1 x 100 swim strong/even free br3 or 4/2 @ 1:10 (1:15)
1 x 100 swim modified IM- go 25 fly/50 back/25 breast, @ 1:40 (1:45)- this is fast!
Check HR after each 100 IM, but stay on interval (no rest between rounds)
*After even rounds...
150 swim free br3 or 4/2- get time and desc 1-3 from 85% to max effort!
After last round:
5 x 75 drill/swim/kick by 25's @ 1:30- choice stroke, but no freestyle
1:00 rest
MYSTERY SET-
Today we finished with 1 x 175 race IM from a dive, goal is to be faster than 200 IM goal time
Warmdown a bit before you get out. Do an excellent job in school today and remember that our Holiday Schedule starts tomorrow here at GMU (9a). Have a great day!
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