1:00 rest
With fins:
8 x 25 @ :35- breast pull w/free kick, wide press/"find corner" then sweep in
8 x 50 @ :55- 2 dolphin kicks 1 breast pull, do flip turns
#'s 1-4 are w/paddles, don't rush the press
#'s 5-8 are NO paddles, same wide press
Check HR after #8, then take fins off & get right into...
150 drill/skulling by 25's; drill is 2 kicks 1 pull breaststroke drill
3 rounds of:
5* x 50 swim breaststroke/free by 25's @ :50, desc to fast
*#4 is 1 x 100 swim free br3 or 4/2 @ 1:20 (@ 1:10 in 2nd rd/@1:05 in 3rd rd), go S/L-add kick by 50's
8 x 25 partner kick w/bds @ :45 (gets :05 faster by rd)
odd 25's are dolphin kick, even 25's are 1/2 breast kick 1/2 free kick; all fast, race your partner!
Check HR after each rd, then out & back easy
After 3rd round...
3 x 75 swim breaststroke desc 1-3 @ 1:30, #3 from a dive
Get time & check HR, then 50 easy
With fins...
3 x 150 swim free br3 or 4/2 @ 2:40, desc 1-3 to max effort
3 x 75 swim in MRS (no free) @ 1:30 desc 1-3 to max effort
3 x 50 fast udk/sprint your face off (by 25's) @ 1:20, desc 1-3 to max effort- target your best 50 time
Finish up with...
1 x 450 pull free w/buoys/shnorkels & choice paddles; desc 150's 1-3 to what you can
Hand touch at 300, get time for last 150
Warmdown a bit before you get out. Do an excellent job with your HW this weekend and enjoy your day off tomorrow. Monday back here at GMU, 5a. Have a great day!
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