1:00 rest
With fins, 4x:
4 x 25 fly pull free kick drill @ :35 (will be ra2 la2 fly drill in 4th round)
1 x 75 @ 1:30-
25 swim fly build
*big breath*
25 fast udk on stomach (1 breath ONLY)
25 swim fast fly
No rest between rounds
Check HR after each round
After 4th round, take off fins and go 100 easy choice/kick by 25's
1:00 rest
5 rounds of:
1 x 250 as follows-
150 pull free w/shnorkel & choice equip- smooth long stroke/full, even rotation
:10 rest- drop equipment
100 swim free br3 or 4/2- go 50 long & strong/50 add big kick, get time
After the 250, everybody together...
4 x 25* swim fly fast @ :35/:35/:25/:35 (by 25's)- all fast
Check HR after each round, then out/back easy
*25's will be backstroke in 2nd round (same interval);
fly in 3rd rd (@ :30/:30/:25/:30);
breast in 4th rd (go @ :40/:40/:30/:40 by 25's)
free in 5th rd (@ :30/:30/:20/:30 by 25's)
1:00 rest between rounds
Two options today...
DISTANCE-
3 times through:
2 x 75 swim free br3 or 4/2 @ 1:05- 50 strong/even 25 add big kick (25 s/e, 50 add kick on #2)
3* x 50 swim at goal pace @ :50
Check HR after each round, then out/back easy @ 1:00
*add 1 x 50 to gp 50's in each round
STROKE GROUP-
AMRAP:
3 x 50 swim strong/even free br3 or 4/2 @ :45/:35/:45 (by 50, hold same avg time for all 3)
1 x 75 swim/kick in MRS (no free) @ 1:20- go 50 swim fast turn/25 kick wbds
1 x 50 RACE in MRS (same stroke as 75) @ 1:20- get time
Check HR after each round, but no extra rest between rounds
Warmdown a bit before you get out. Do an excellent job with your HW this weekend and make sure you're ready for the week ahead at school. Have a great day!
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