1:00 rest
2 rounds of:
6 x 25 @ :35- breast pull free kick drill (choice breast drill in Rd2)
4 x 25 kick w/bds-
odds, 15y max kick/20y kick easy @ :40
evens, all max kick @ :30
6 x 50, odds/evens-
odds, swim strong/even free br3 or 4/2 @ :45 (@ :40 in 2nd rd)
evens, swim/kick (by 25's) breaststroke desc 1-3 @ :55 (@ :50 in Rd2)
Check HR after each round
:30 rest after 1st rd, 50 easy after 2nd rd
With fins, 3 times through (w/paddles in 2nd rd):
3x{75 breast pull w/2 dolph kicks & flip turns @ 1:15
{50 kick @ 1:00- 25 fast udk on stomach/25 kick free on back arms pointed UP
After 3rd time 75/50, take fins off and continue right into...
3 x 50 swim breaststroke desc 1-3 to fast @ :55* (*gets :05 faster by rd)
Check HR after each rd, then 1:00 rest
With shnorkels, finish up with...
3 x 50 swim smooth & long free @ :55/:50/:45
3 x 50 swim long & strong free @ :50/:45/:40
3 x 50 swim strong & even free @ :45/:40/:35
3 x 50 swim free- be aggressive, but nothing sloppy @ :40/:35/:30
Check HR
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the meet this weekend. If you are NOT racing in the meet on Saturday, workout will be at 9a at the StJ. Have a great day!
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