1:00 rest
Everybody together-
With shnorkels & boards, 2 rounds of:
2 x 75 @ 1:20- 50 ra2 la2 free drill, 25 kick free build w/boards
2 x 75 @ 1:20- 25 kick free fast, 50 swim free (desc 50 swim 1-2)
6 x 25 kick w/bds @ :40- can be partner kick if you'd like:
odds, 15y race/fwd ss/10y easy
evens- all kick max effort
Check HR after each round
In 2nd round, drill & swim can be in MRS (w/out shnorkel), but put it on for 25's kick
50 easy after 2nd round
ANYBODY WHO RACED THIS WEEKEND-
Swimdown from the meet: 20/12/10, all @ 2:00 rest; then..."best/least-best/different or better" talks
ANYBODY LEAVING TOMORROW FOR ISCA-
24 x 25 w/fins @ :40- "the usual" in sets of 4
EVERYBODY ELSE-
3x:
100 @ 1:25- 25 kick build wboards/75 swim choice
100 @ 1:25- 75 swim choice/25 kick wboards max effort
100 swim free br3 or 4/2 @ 1:10- JMI, but nothing sloppy
2 x 75 kick w/bds max effort @ 2:00-
#1- 50 kick/:10 rest/25 kick, get time
#2- 25 kick/:10 rest/50 kick, goal is to be faster than than 1st 75
Check HR, then out & back easy @ 1:30 (no additional rest between rounds)
After 3rd round go 50 easy
1:00 rest
Finish up with...
AMRAP-
150 swim free br3 or 4/2, desc 50's 1-3 (hand touch at 100, get time); in even rds go 75/75 (ht @ 75)
Put fins on for...
3 x 25 fast udk to 15y/last 10y max effort surface kick, all @ :40 (goal is under :13 seconds)
1 x 75 race in MRS @ 2:00- max effort here (freestyle by special dispensation only)
Check HR after each 75 then take fins off for the next round
Warmdown a bit before you get out. Do an excellent job in school today, get excited to race at your last SCY meet of the year. Have a great day!
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