1:00 rest
With fins:
4 x 50 @ 1:00- go ra2 la2 free drill/choice kick* by 25's
*kick can be udk, dolph kick on side, free k on back w/arms pointed UP, etc...
4 x 75 @ 1:15 (@ 1:20 if needed), breast pull* w/2 dolphin kicks & flip turns
*don't rush the front of the press!
12 x 25 in sets of 3-
1-2, choice drill (no free drill after 1st round of 3 x 25) @ :35
#3, fast udk on stomach @ :20- one breath only (if needed)
Check HR, then fins off & get right into...
150- drill choice/skulling by 25's, don't rush the skulling
1:00 rest
4 x 50 swim free br3 or 4/2 @ :45- smooth on the way, big kick on 2nd 25
2 x 75 swim free @ 1:00- 50 smooth, big kick last 25
6 x 50 swim free as above, but @ :40
2 x 75 swim @ 1:00- 25 smooth, big kick on last 50
9 x 50 swim IM order by 25's (fly/back and back/breast) @ :45, but #3/6/9 swim free @ :35
1 x 150 swim free br3 or 4/2- go 75 long & strong, 75 let 'er rip!
Check HR, then 50 easy on your back
1:00 rest
4 x 25 @ :35- choice drill, but #3 is swim (same stroke as drill) build @ :25
1 x 100 swim free br3 or 4/2 @ 1:15- just make it, but nothing sloppy
3 x 125 swim IM (50 back, focus on tempo) @ 1:50, desc 1-3 to what you can
Check HR then easy back to the start end
4 x 25 @ :35 drill as above (#3 swim build @ :25), can be different stroke (but only 1 stroke)
1 x 100 swim free br3 or 4/2 @ 1:15- go smooth/add kick by 50's
3 x 175 swim IM desc 1-3 to fast @ 2:30, 25 fly then 50/50/50
Check HR then easy back to the start end
4 x 25 @ :35- as above, #3 swim
1 x 100 swim free @ 1:10- good effort effort here, but not rushed or sloppy
3 x 225 swim IM @ 3:00 desc 1-3 to fast; go 50 fly/75 back/75 breast/25 free
Check HR, then easy choice 75 drill
4 x 50 choice drill/skulling by 25's @ :10 rest
6 x 50 choice @ :55- can be swim or kick or kick/drill or sw/k, etc...
:20 extra rest, get ready...
1 x 350 IM for time- go 75 swim of each stroke/50 fast free kick on back
Get time, check HR
Warmdown as needed & have a safe trip to PA. Glad you can all be together this weekend.
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