300 choice/200 kick
1:00 rest
With fins and boards...
3x through:
3 x 50 drill/kick by 25's @ :55- same stroke for all three
2 x 75 kick @ 1:15 as follows-
25 dolph kick w/bds
25 kick free on back w/arms pointed UP towards ceiling
25 fast udk on stomach
1 x 100 @ 1:15, go swim/kick by 50's- this is FAST, same stroke as you drilled on the 50's
No rest between rounds
Go free/no free/choice by round
Check HR after 3rd round, then take fins off and get right into...
1 x 350-
odd 50's are swim/drill- same stroke for both 25's, build the swim to fast turn
even 50's are all kick, desc effort 1-3 to max!
Check HR, then 1:00 rest
Goal pace is 1650 pace...
1 x 350 swim free- go 200 smooth & strong, 150 add kick & change gears- get time
:15 rest
7 x 50 swim free @ :40 (:45), desc 1-3, then hold goal pace for 4-7
Check HR, then :15 rest
3 x 100 swim free- strong & even @ 1:15 (1:20)
;30 rest, out & back easy if you'd like...
1 x 350 swim free- go 200 smooth & strong, 150 add (bigger) kick than 1st 350- get time
:15 rest
7 x 50 swim free @ :40 (:45) at goal pace, except #'s4 & 7 are faster than goal pace
Check HR then :15 rest
2 x 150 swim free @ 1:50 (2:00)- still strong & even, but faster avg pace per 50 than 3 x 100's
:30 rest, out & back easy if you'd like
1 x 350 pull w/shnorkel & choice equipment- think about head position/body line/rotation
:30 rest
7 x 50 swim at goal pace @ :10 rest
Check HR, then go on either the top or the bottom (":00" or ":30")
1 x 275 race for time- how close can you get to your 275 goal split for the 1650 (1/6 of goal time)?
Check HR
Warmdown as needed before you get out. Enjoy your time at home but be sure to take good care of yourselves away from the pool. I'll post one more workout tomorrow (12/26, Boxing Day). See everybody on deck back at GMU on the 27th (12:30p or 2:30p). Have a great day!
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