1:00 rest
With fins:
18 x 25 in sets of 6 as follows-
1-2, choice backstroke drill @ :30
#3, fast dolphin kick on side @ :30- at the surface, not udk
4-5, fly pull free kick drill @ :30
#6, fast udk on stomach @ 1:00
No rest between rounds of 6
Check HR after #18, then take fins off and go 100 easy kick/drill by 25's
1:00 rest
6* rounds of:
1 x 75 @ 1:15- 50 swim backstroke (IM tempo), 25 swim breaststroke (big kick)
1 x 100 @ 1:30- swim 25 fly (build to fast turn), 75 backstroke (50 IM tempo, last 25 add kick)
1 x 25 swim freestyle from a dive @ 1:00- recklessly fast, think "finishing speed" here
No rest between rounds, except...
*after 3rd round- 3 x 100 swim freestyle br3 or 4/2 @ 1:25- strong & even by 25's here
*after 6th round- 5 x 100 swim free br3 or 4/2 @ 1:25- go 50 smooth & long, then 50 w/overkick
Check HR after 100's, then 50 easy
With kickboards, finish up with...
Partner kick 25's as follows:
In groups of 3-
The slowest kicker of the group of 3 pushes off first
The other two partners push off :02 behind the first partner, trying to catch the 1st partner
The second group of 3 in each lane pushes off the same way, :10 behind the very first partner
We'll repeat this until 1:25p; then...
Finish up with:
1 x 50 kick w/boards max effort- this is back to one group at a time, :05 apart
Warmdown a bit before you get out. Do some HW today, offer to help around the house and watch your email for updates on tomorrow's workout schedule. Have a great day!
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