1:00 rest
With shnorkels, 3 rounds of:
8 x 25 @ :45-
1-2, superhero surface kick
3-4, sh surface kick (10y)/skulling (15y)
5-6, skulling (10y)/breaststroke pull free kick drill (15y)
7-8, all 2k 1p breaststroke drill
3 x 50 @ :50* swim breast/free by 25's, desc 1-3 to what you can
*in 2nd rd, go 50 swim all breaststroke @ :55 desc; in 3rd rd go swim/kick breast desc @ 1:00
No rest between sets, check HR after last 50 in each rd
After 3rd rd...
200 choice breaststroke drill/kick on back by 25's
1:00 rest
3 times through:
3 x 25 breaststroke @ :40- go swim/drill/swim faster by 25's
1 x 75 swim free br3 or 4/2 @ :55- smooth & long/add kick last 25
3 x 25 breaststroke @ :40- go drill/skulling/drill by 25's
1 x 75 swim breaststroke @ 1:30, desc 25's 1-3 to what you can
Check HR after each round, but no additional rest between rounds
After 3rd rd...
150 kick on back/choice by 25's
1:00 rest
Until 6:30a, finish up with...
Rounds of 4 x 25 partner kick as follows:
4 w/bds @ :40
odds are dolphin kick/evens are half breast kick (squeeze & glide) then half free kick (small & fast)
4 on back @ :30
1-3 are all on back, fast & furious as far as you can go udk; #4 is from a dive fast udk no breath
:30 rest between rounds, check HR
Race your partner every 25!
Warmdown a bit before you get out. Enjoy your time off today & remind your parents that tomorrow & Friday are both 7-8:30a here at GMU. Have a great day!
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