1:00 rest
8 x 75 @ 1:20-
1-2, drill/kick/drill by 25's
3-4, kick/swim/kick by 25's
Go 1-4 free, 5-8 no free (one stroke only)
1:00 rest, check HR
ANYBODY WHO RACED AT 14&U CHAMPS...
Swimdown from the meet: 20/12/10, all @ 2:00 rest
Then we'll start our "best/least-best/differently or better" talks
Everybody else...
3 rounds each:
1 x 75 @ 1:20- 25 dolph kick w/bds, 50 swim long & strong free br3 or 4/2
1 x 25 kick free max effort w/bds @ :40*
*25 kick is @ :30 in 2nd rd and @ :20 in 3rd rd
No rest between rounds, check HR after 3rd rd
1 x 125 pull free w/shnorkel & buoy (pads if you'd like) @ 1:50- go 75 cruise/50 increase tempo
1 x 75 kick free w/face in water (hold buoy out front) @ 1:30- get time, desc 1-3
No rest between rounds, check HR after 3rd rd
1 x 125 swim free w/shnorkel @ 1:40- 75 cruise/50 add kick & change gears
3 x 25* fast "superhero" kick @ :45/:35/:25- by 25's
*25's kick in 2nd rd are @ :40/:30/:20 and in 3rd rd they're @ :35/:25/:15
No rest between rounds, check HR after 3rd rd
150 easy drill/skulling by 25's
1:00 rest
Until 6:30a, finish up with...
4 x 25 partner kick sprint @ :40 (change kick with each round, but all fast)
One at a time for...
1 x 50 swim fast in MRS, no free @ 1:00
No rest between rounds, check HR after each 50 swim
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend at the MAKO meet. Watch your email for schedule updates regarding workouts the rest of the week. Have a great day!
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