1:00 rest
With fins,
16 x 50 in sets of 4:
1-3, breast pull w/2 dolphin kicks @ :50- do flip turns
#4, all kick fast @ :30
25 udk on stomach
25 kick free on back w/arms pointed up
You'll have to hustle to make the 50 kick!
Check HR after #16, then fins off & 50 easy
1:00 rest
4 rounds of:
3 x 25 drill in MRS (no free) @ :35
1 x 75 swim @ 1:15, go 25 in MRS fast (same stroke as 25's drill), then 50 swim free w/big kick
No rest between rounds
Check HR after 4th round, then 1:00 rest
4 times through:
3 x 75 swim IM @ 1:20, desc 1-3 to about 90% (each 75 is fly/back/breast by 25's)
2 x 100 in MRS as follows-
25 swim at 200 setup @ :30 (fast but smooth, easy on the legs)
50 swim at 200 goal pace @ :50
25 swim max effort @ :30- chaos!
1 x 75 swim IM- faster than #3 above
Check HR then 50 easy
After 2nd & 4th rounds...
1 x 350 IM race from a dive-
75 fly/100 back/100 breast/75 free
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- don't waste your time off, we have meets coming up the next few weeks. Have a great day!
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