1:00 rest
With boards, 3 times through:
2 x 75 @ 1:15- 25 breast kick wbds, 50 breast pull free kick drill
3 x 100 @ 1:45- 25 breast kick wbds build, 50 dr-sw breast (by 25's), last 25 kick fast free wbds
No rest between rounds
3rd round can be your choice (instead of breaststroke drilling/swimming & kicking)
After 3rd round, check HR, then get right into...
150 drill/skulling by 25's
1:00 rest
15 x 100 in sets of 3:
1, 25 dolph kick w/bds, 50 swim back-breast (25's), 25 swim free br3 or 4/2 @ 1:25
2, swim free br3 or 4/2- except 3rd 25 is swim breaststroke, all @ 1:15
3, swim 75 IM, last 25 kick free w/bds @ 2:00- this is FAST
Adjust intervals by :05 on #1&2 if needed
Sr Prep can go @ 1:40/1:30/2:00
Check HR after #15, then 50 easy
1:00 rest
Some short, fast kicking...
4 rounds of:
4 x 25 kick w/bds...
Rd1, 1 x 25 kick max effort @ :45, then 2-4 are kick easy @ :30
Rd2, 2 x 25 kick max effort @ :45, then 3-4 are kick easy @ :30
Rd3, 3 x 25 kick max effort @ :45, then #4 is kick easy @ :30
Rd4, all 4 x 25 kick max effort @ :45
Check HR, then put fins on.
With fins, finish up with...
24 x 25 @ :40- "the usual" in sets of 4
Odd rounds of 4 x 25 are free
Even rounds of 4 are no free (only one stroke for all 4)
If there is time...
4 x 15m sprints from a dive- work on being explosive from the udk up into your swimming
Warmdown a bit before you get out. Do an excellent job with your HW this weekend and enjoy your day off tomorrow. Be sure to thank Logan for running workout today. See everybody on Monday Morning, have a great day!
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