1:00 rest
With fins, 2x:
2 x 75 @ 1:15- go dr/k/dr by 25's
4 x 25 @ :35- swim 15m/10m fast udk (15m swim gets faster 1-4, udk always fast)
1 x 100 kick on back @ 2:00- desc the first 3 x 25 to fast, then last 25 is all fast udk on stomach
No rest between rounds
Go 1st round free, 2nd round no free (only one stroke)
Take fins off after 2nd round & go a 50 easy
1:00 rest
3 rounds of:
2 x 75 @ 1:20- go 25 kick choice wbds build, 25 swim build to race pace turn, 25 drill
4 x 50 kick @ 1:00 as follows-
1, 25 fast k wbds/25 kick on back (fast udk)
2, 25 kick on back (fast udk) build, then 25 kick fast wbds
3, all kick on back- but 1/2 way udk on each 25
4, all kick fast for time w/bds
1 x 150 swim free or back @ 2:30, go 75 smooth & long/75 add kick (2nd 75 gets faster 1-3)
No rest between rounds, check HR after each round
With fins, finish up with...
AMRAP:
6 x 25 @ :35
odds, build
evens, 15m fast/10m easy
1 x 75 RACE (same stroke as 25's) @ 1:30
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race in St. Pete's this weekend. Have a great day!
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