1:00 rest
With shnorkels, 4 times through:
1 x 75 @ 1:30- 50 choice free drill/25 superhero free kick build
1 x 75 @ 1:30- 25 fast kick free/50 swim build to max effort
4th round, drill & swim can be your choice- but the same stroke
1:00 rest after 4th rd, check HR
4 rounds of:
3 x 50 swim free br3 or 4/2 @ :55* (*gets :05 faster each round)
1 x 50 @ 1:15- 25 swim build to race pace/25 drill (same stroke, no free)
1 x 100 sw/kick by 50's @ 2:15 (same stroke as previous 50 above), get time & desc 1-4
No rest between rounds
Check HR after each round/100 easy after 4th round
8x, partner-style w/boards...
1 x 50 out & back @ 1:15
go sw/fwd ss/blast udk back to the wall
1 x 50 kick w/bds FFT @ 1:30
**Rds 3/5/7 are dolphin kick w/bds
No extra rest between rounds
With fins, finish up with...
12 x 25 @ :40-
odds, race (swim) to 25m
evens, udk on stomach back to the start end- race your partner!
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!
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