1:00 rest
With fins:
12 x 50 in sets of 4:
1-2, choice drill @ 1:00
3- kick on back @ :50
4- kick @ :40
Check HR after #12, then fins off & go 100 easy
1:00 rest
BIG set of 50's- at least 20 (maybe 24?!?)...
2 x 50 swim free br3 or 4/2 @ :50
#1, smooth & long, make interval
#2- giddyup your kick to get under :35
2 x 50 swim in MRS @ 1:00* descend these 1-2 as long as you can...then, JMI
*interval gets :05 faster by round, everybody should make 2 @ :40; any takers for :35?!?
With buoys & shnorkels...
300 pull free- 100 smooth & even, 50 build; 100 smooth & even, 50 fast
Check HR, 1:00 rest
With fins, until 12p, finish up with...
1 x 100 kick build to fast/drill by 50's @ 2:00
1 x 50 swim free max effort @ :45
Go 2 rounds free, 2 rounds no free, 2 rounds your choice
Go 2-3 15m sprints from a dive before you go.
Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Regular schedule this week, then our MAKO Qualifier at GMU on Saturday & Sunday (and the Distance Meet on Sunday Morning!). Have a great day!
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