1:00 rest
With fins,
12 x 25 in sets of 4:
1-3, stroke drill @ :35
#4- all fast udk on stomach @ :15
Go free/MRS no free/choice by round
Check HR after #12, then fins off/50 easy
2* times through:
2 x 75 @ 1:20- 25 dolph kick w/bds, 50 drill
2 x 75 @ 1:20- 25 dolph kick w/bds, 25 swim build to fast turn, 25 drill
2 x 75 @ 1:20- 25 dolph kick w/bds, 50 swim- big fat kick on 2nd 25
Check HR after each round/50 easy skulling after 1st rd
In 2nd rd, the 25 kick w/bds is breast kick, then drill & swim is MRS (no free)
1:00 rest
8 x 50 @ 1:20- go choice skulling/drill in MRS by 25's; don't rush the skulling
Get in lanes by stroke
5 x 50 swim free br3 or 4/2 @ :45
#4 is 75 swim free @ 1:00- 50 smooth & long/25 add big kick
3 x 100 @ 1:40-
50 drill/25 swim/25 fast udk from a dive; the 25 swim gets faster 1-3
4 x 50 swim in MRS (no free) @ :55, desc 1-3
#4 is a 75 swim (same stroke) from a dive, go 25/50
Check HR, then 50 easy
1:00 rest
With fins, finish up with...
6 x 100 (no interval)...
37.5 yards drilling
:10 rest
:10 fast surface kick, then SYFO to the far end (the "75")
:10 rest
25 fast udk on stomach- trying to go :12 seconds of faster here!
Change strokes after #3 if you'd like
Warmdown a bit before you get out. Remember, there is NO WORKOUT anywhere tomorrow. Start thinking about your goals for LCM. Back to regular schedule on Monday. Have a great day!
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