1:00 rest
Quick warmup today so we can get to the stroke set we couldn't do on Saturday (modified a bit)...
BACKSTROKE:
5x:
1 x 125 swim free br3 or 4/2 @ 1:50- go 75 cruise/50 add big kick (can be backstroke)
1* x 75 race backstroke @ 1:10, get time
*add 1 x 75 in each round (can be @ 1:15 if necessary, but try 1:10 for Rds 1-2)
No rest between rounds, check HR after last 75 in each round
After 5th round...
1 x 600- 300 pull free w/shnorkels & buoys (paddles if you'd like), then 300 drill/kick by 50's
1:00 rest
Finish up with...
3 x 125 swim backstroke desc 1-3 to max effort @ 2:00
Butterflyers/Breaststrokers-
6* times through:
2 x 25 stroke drill @ :40
1 x 25 swim MRS at 200 setup @ :40
1 x 50 swim MRS at 200 goal pace @ :50
1 x 25 swim MRS max effort @ :40
2 x 50 swim freestyle br3 or 4/2 @ :50- 2nd gear, but nothing sloppy
No rest between rounds, check HR after 25 swim max effort & 2nd 50 swim free
*3rd & 6th rounds the 25/50/25 are @ :10 rest (all @ 2:10)
After 6th round...
150 drill/choice by 25's
1:00 rest
Finish up with...
BROKEN 100 from a dive (same stroke as 6 rounds above)- 25/50/25, all @ :10 rest
Warmdown a bit before you get out. Do an excellent job in school today & thank your parents for driving you all over the world for workout. Watch your email for updates on Thursday workouts. Have a great day!
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