1:00 rest
With fins:
4 x 25 breast pull free kick drill @ :35
6 x 50 breast pull w/2 dolphin kicks @ :55- desc 1-3/4-6, do flip turns
Check HR, then take fins off...
150 kick on back, go fast/easy by 25's
1:00 rest
3 rounds of:
2 x 25 back drill @ :35
1 x 50 swim backstroke @ :50, desc 1-3 (from 1st rd to 3rd rd)
3 x 75 swim back/breast/free (by 25's) @ 1:15*, desc 1-3
*in 2nd rd @ 1:10, then in 3rd rd @ 1:00- you'll have to hustle to make the 3rd rd
No rest between rounds
Check HR after 3rd rd, then 50 easy
1:00 rest, then...
1 x 75 (as above)- what can you do better to be faster???
Check HR again, then 50 easy
5 times through:
2 x 25 kick w/bds @ :40- go free kick/fwd ss at midpool/dolph kick to the end
1 x 50 kick fast on back @ 1:00- focus on fast udk's
2 x 25 kick max effort with boards @ :10 rest (all @ 1:20)
1 x 175* swim free br3 or 4/2- go 100 smooth & long, then add big kick for last 75
Check HR between rounds
*in 2nd rd (and 4th rd), go 200 swim (100/100)
in 3rd rd, go 225 (100/125)
in 5th rd, go 175- goal in 5th rd is to be faster than 200 scy free goal time
Warmdown a bit before you get out. Do some HW today- don't wait until January 5 to get started. Tomorrow morning back here at StJ, 9:30-11a. Have a great day!
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