1:00 rest
3* rounds of:
2 x 75 free dr-k-dr by 25's @ 1:20
2 x 50 swim free br3 or 4/2 @ :50, desc 1-2
No rest between rounds
*2nd rd, 75's are MRS then go 3 x 50 sw/k @ :55 desc MRS
*3rd rd, 75's are choice (one stroke) then go 4 x 50 kick w/bds @ 1:00 desc 1-3/4
No rest between rounds
Check HR after 3rd rd, then 50 easy
1:00 rest
16 x 25 partner kick w/bds in sets of 4:
1-2, 15y fast/10y easy @ :40
#3, all fast @ :30
#4, all fast @ 1:00
After #8-
2 x 50 kick max effort @ 1:30 (one at a time here, :05 apart)
After #16-
2 x 75 kick max effort @ 2:00 (one at a time)
Check HR then 50 easy
1:00 rest
2 times through:
3 x 50 swim strong/even free br3 or 4/2 @ :55
1 x 75 swim free br3 or 4/2 @ :55 (50 l&s/25 add kick)
3 x 50 swim s/e free br3 or 4/2 @ :50- hold better avg than 1st rd
1 x 75 swim free br3 or 4/2 @ :50 (go 25/50 here)
3 x 50 swim free- same as above, but @ :45, faster avg than 2nd rd
1 x 75 swim free @ :45- JMI, but nothing sloppy here
:30 rest, check HR
3 x 75 swim smooth & long free br3 or 4/2 @ :40
1 x 75 swim free br3 or 4/2 @ :40- giddyup the kick here to make the interval
Check HR, then 1:00 rest
2nd round is with shnorkel
Warmdown a bit before you get out. Do an excellent job in school today remind your parents about the meet this Saturday at St. James. Have a great day!
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