1:00 rest
With fins:
8 x 25 breast pull w/free kick drill @ :30- except, #'s 3&6 are fast udk on stomach
6 x 75 @ 1:20- breast pull w/2 dolphin kicks, desc 1-3 (do flip turns!)
Check HR then take fins off ang go an easy 100
1:00 rest
3 times through:
9 x 50 @ :50* (SrP @ :55*) as follows-
1-2, swim breast/free by 25's, desc 1-2
#3- swim/kick breaststroke by 25's (same interval, you'll have to hustle here)
*interval for the 50's gets :05 faster by round (so the 3rd time through will be @ :40 or :45)
After 1st round, 1 x 125 race free- get time
After 2nd round, 1 x 150 race free- get time
After 3rd round, 1 x 175 race free- we'll go this from a dive/goal is faster than 200 free goal time
Check HR after each round & go a 50 easy
1:00 rest between rounds
6 x 75 @ 1:15 as odds & evens-
odds, 50 swim strong & even free br3 or 4/2, then 25 kick free on back
evens- swim IM (by 25's, no free on the end), get time and desc 1-3 to fast
Check HR, then we'll do a partner-sprint set to finish up...
AMRAP:
2 x 25 partner kick w/boards @ :40- go free kick/fwd ss at midpool/dolph kick to the end
1 x 50 fast udk on stomach/swim fast by 25's (swim is SYFO) @ 1:20, also partner-style
2 x 25 swim partner-style, same as kick (fwd ss at midpool), swim free then fly @ :40
1 x 50 @ 1:00 partner kick w/boards fast for time- everybody goes together, straight race yo!
Warmdown a bit before you get out. Remember, the holiday schedule will change from day to day, so print out a copy of that email so you can keep track of it (you should be the one to tell your parents where & when workout will be each day). Enjoy the day off tomorrow, see you at StJ on Monday Morning. Have a great day!
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