1:00 rest
With fins:
8 x 50 @ 1:00-
odds, 35m drill/15m fast udk on stomach
evens, 35m fast free kick on back with arms pointed UP/15m skulling
Go 1-4 free drill and 5-8 drill no free (same stroke)
Fins off, out & back easy
1:00 rest
8 x 150 in 2 sets of 4:
1-3 @ 2:40, as follows-
25m drill free/50 swim smooth & long but fast inside the flags/25m swim free add biggest kick possible
last 50m in MRS (no free): swim 35m build to race pace, last 15m drill (same stroke), nothing sloppy
#4, all kick @ 3:20 as follows-
50m on back, go as far & as fast as you can udk
100m wbds, go 2 x 50 @ :10 rest (1st 50 is 25m max effort/25 easy; 2nd 50 is all max effort, get time)
No rest between rounds of 4
Check HR after #8, then out & back easy
1:00 rest
4 times through:
1 x 50 @ 1:00- 25 swim free max effort/25 free drill
4 x 50 swim long & strong free br3 or 4/2 @ :55*, get avg time (should be about 85% effort)
3 x 50 @ 1:00, IM order by round as follows:
1- 25m swim max effort/25m drill
2- 35m swim max effort/15m drill
3- straight race for time from a dive, be sure to get your time
Check HR after each round, then out & back easy
*4 x 50 free get :05 faster by round; the goal is to hold the same avg time for each round of 4 x 50
Warmdown a bit before you get out. Do an excellent job in school today & get excited for the end-of-year shindig this coming Saturday. Have a great day!
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