1:00 rest
3 x 200 freestyle @ 3:20-
1- 150 drill/kick by 25's, then 50 swim
2- 100 drill/kick, 100 swim neg split
3- 50 drill/kick, 150 swim (desc the 3 x 50 to giddyup the kick)
3 x 200 in MRS (no free)- as above
Check HR, then put fins on
With fins,
16 x 25 in sets of 4 as follows:
1-3, breast pull free kick drill @ :35- focus on wide press, accelerate back to the front
#4- fast udk on stomach (1 breath!) @ :45
Check HR after #16, then take fins off and get right into...
150 drill/skulling by 25's in MRS (no free)
1:00 rest
6 times through:
3 x 25 in MRS (no free) @ :35-
1, swim build to race pace
2, swim 15y fast/10y easy
3, all swim max effort
1 x 125 swim free br3 or 4/2 @ 2:00-
*go 75 long & strong, then last 50 add big kick & go
*must be under 1:20 (guys) or 1:25 (ladies)
*4 x 25 kick max effort w/bds @ :40
*4 x 25 kick change from round to round:
in Rd2 go 2 x 50 kick max effort @ :55
in Rd3 go 75 kick/:10rest/25 kick- all max effort wbds
in Rd4 go 2 x 50 kick max effort @ :55
in Rd5 go 25 kick/:10rest/75 kick- all max effort wbds
in Rd6 go straight 100 kick fast for time
Check HR after each round, then out & back easy
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our meets in March. Let me know if you have any questions about your entries before we submit them. Have a great day!
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