With fins:
18 x 25 @ :35 in sets of 6-
1-2, fly pull free kick drill (work on "lift & drop" to breathe)
#3- swim fly fast
4-5, fly pull free kick drill (same focus on the breathing)
#6- fast udk on stomach
Check HR after #18, then take fins off and get right into...
150 kick/drill by 25's (build the kick on each 25 to max effort)
1:00 rest
Anybody racing today (1000) or 200 Backstrokers:
16 x 50 in sets of 4-
1-3, swim at goal pace @ :50
#4- easy drill/choice by 25's @ 1:00
Check HR after 3rd 50 in each round
Everybody else:
15 x 50 in sets of 5-
1-2, swim strong/even free br3 or 4/2 @ :40 (SrP @ :45)
3-4-5, swim IM order by 25's @ :50 (SrP @ :55)- fast turns throughout!
Check HR after #15, then 75 easy drill-kick-drill by 25's
Work on starts and 15y sprints until 6:30a
Do an excellent job in school today and get excited to race this weekend. REMEMBER, no workouts this weekend due to the Sport Fair Meet. If anybody wants to get in on your own, go ahead and do the Meet Warmup and then some half pool sprints. ALSO, THERE WILL BE REGULAR WORKOUT ON MONDAY MORNING (swimdown from the meet or our regular start to the week for those of you racing next weekend at our MAKO Meet. Have a great day!
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