1:00 rest
3x:
2 x 50 drill/kick on back by 25's @ 1:00
4 x 25 kick w/bds-
odds, 15y fast/10y easy @ :30
evens, all kick max effort @ :40
1 x 100 @ 2:00- go 25 kick wbds fast/50 on back (fast udk's)/25 kick wbds fast
1 x 100 kick fast for time, different by round, all with boards:
Rd1, 2 x 50 kick @ :10 rest
Rd2, straight 100
Rd3, 4 x 25 @ :10 rest
Check HR after each round, then out & back easy
After 3rd rd...
1 x 450 pull free w/shnorkel & buoy, desc 150's 1-3, hand touch at the 300, get time for last 150
Check HR again, then 1:00 rest
9 x 100 in sets of 3, all @ 2:00
1, 25 kick max effort wbds/75 swim strong & even free br3 or 4/2 (should be under 1:10)
2, 25 swim fly build/50 kick max effort wbds/25 kick on back (afaycg udk's, then easy)
3, 25 swim fly build/75 kick max effort wbds (go @ "5" or "0" and get your time for the 75)
Check HR after #'s 3/6/9
After #9, 50 easy, then...
Finish up with:
Mother of all Hundred's Kick!
From a dive, race to 15y, grab your board & kick to the 50/:10 rest/2 x 25 kick @ :10 rest
Goal is to be as fast or faster than your goal split for the 100 free in your 400 IM
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Remind your parents that we cannot get in here on Friday Morning because they'll be moving the bulkhead for the meet, so no workout on Friday. Have a great day!
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