1:00 rest
With fins, 18 x 50 in sets of 6:
1-3 @ 1:00, 35m drill/15m fast udk
4-5 @ 1:00, 35m swim build to race/15m fast udk
#6, swim 25m max effort/25m fast udk @ 1:30- how close can you get to your 50m best time???
Go free/MRS (no free)/choice (one stroke only) by rounds of 6
Check HR after 6/12/18
Fins off after #18, then out/back easy
1:00 rest
With shnorkels:
6 x 200 @ 3:30 as follows-
150 surface kick/drill by 25's, 50 swim build
100/100 (desc 50's swim 1-2)
50/150 (desc 50's swim 1-3 to giddyup!)
No rest between rounds of 3
Check HR after 3/6, then out & back easy
1:00 rest after#6
Finish up with...
18 x 50 in sets of 6-
As above, except all 50's @ 1:10, NO FINS
Warmdown a bit before you get out. Be thinking about your Best/Least-best/Differently or Better talk from the meet. Do an excellent job in school today & get excited for our LCM training. Have a great day!
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