1:00 rest
With fins, 2x:
6 x 25 drill @ :30-
#3&5 are fast udk on stomach @ :20
2 x 75 @ 1:15- swim/drill/kick by 25's- kick is free on back, arms pointed UP
3 x 50 kick w/bds @ :50* desc 1-3 to fast
*2nd rd is @ :40
No rest between rounds, check HR after 2nd round, then...
Fins off>>>150 kick/skulling by 25's
1:00 rest
One time through:
3 x 100 @ 1:40-
50 swim long & strong, 25 swim overkick, 25 kick on back (mind your bodyline)
4 x 25 kick fast w/bds @ :35- can be partner kick, but RACE
3 x 100 @ 1:40-
50 swim long & strong/50 kick wbds desc 1-3 to fast
4 x 25 kick fast w/bds @ :35- can be partner kick, but go dolphin kick
3 x 100 @ 1:40-
25 swim fly build, 25 kick free on back, 50 kick w/bds- desc 1-3 to max effort
Check HR, then 50 easy
1:00 rest
4 x 100 @ 2:15 w/bds-
75 kick max effort free (goal is 100scy free best time), 25 breast kick- squeeze feet/long glide
2 x 150 @ 2:15 swim free br3 or 4/2 as follows-
50 long & strong
50 add kick (increase effort)
50 swim max effort
Get time for both
Check HR, then out & back easy
4 x 150 @ 2:30-
75 kick max effort free w/bds
50 swim free- smooth stroke/max overkick
25 breast kick wbds- squeeze feet, but should be fast
2 x 150 swim free br3 or 4/2- as above, get time
Check HR then out & back easy
If there is time (may only get 2)...
4 x 150 @ 2:45-
odds, 75 kick free max effort/:10 rest/3 x 25 kick max effort @ :10 rest (get time
evens, 3 x 25 kick wbds max effort (get time) @ :10 rest/75 kick free w/bds for time- can
you match 3 x 25 time within :03-04 seconds?!?
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend at SPORT FAIR. Have a great day!
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