1:00 rest
With fins, 5x:
25 skulling @ :40
50* swim (build into race pace turn)/drill by 25's @ 1:00
*fast vertical dolphin kick when you get to midpool, until...
25 blast udk on stomach back to the start end @ :40- this is max effort here!
No rest between rounds
Odd rds, 50 is free/even rds, 50 is no free
Fins off after rd5, check HR then get right into...
200- go drill/skulling by 25's, except last 50 is all kick on back, 15m max effort/35m easy
1:00 rest
3* times through...
1 x 100 @ 1:55- 50 swim long & strong free br3 or 4/2, 50 MRS- go 15m swim max/35m kick build
1 x 100 @ 1:45- 50 swim l&s free as above, 50 MRS- go 25m swim max/25m kick build
1 x 100 @ 1:35- 50 swim free as above, 50 MRS- go 35m swim max/15m fast udk on stomach
No rest between rounds
*go 2 x 100 for each in Rd2, then 3 x 100 for each in Rd3
Check HR after 3rd rd, then out & back easy
1:00 rest
MYSTERY SET (instead of a Round 4)- in stead of a 4th round, we went the following:
3 x 100 sw/k by 50's @ 1:45 (@ 1:50 if needed), all in MRS, all smooth & strong
4 x 100 swim free br3 or 4/2 @ 1:35- go 50 smooth & long then 50 add kick
3 x 100 sw/k by 50's @ 1:40 (@ 1:45 if needed), all in MRS (Just Make It but not sloppy)
4 x 100 swim free br3 or 4/2 as above (50/50) @ 1:25 (@ 1:30 if needed)
3 x 100 sw/k @ 2:00 desc 1-3 to max effort, all in MRS
:30 extra rest
1 x 100 race from a dive, go 50 fly/50 choice no free
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule this week, we'll ramp up the training for Thursday & Friday. Have a great day!
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