1:00 rest
With fins, 6x:
1 x 50 @ 1:00, out & back
Go 25m fly pull free kick drill/fwd ss/fast udk on side back to the wall
1 x 50 @ 1:15- go 35m swim fly build to race/15m fast udk on stomach
1 x 50 @ 1:00- kick fast free on back with arms pointed UP (AFAFAYCG udk off the wall)
No rest between rounds
Check HR after 6th round, then fins off & continue right into...
1 x 200 as follows:
150, go 15m sw fly build|20m choice fly drill|15m skulling
last 50 is from a dive, go 35m swim fly build to race|last 15m fast udk on stomach
1:00 rest, check HR
3 x 100 swim free br3 or 4/2 @ 1:40, desc to what you can
3 x 100 swim free w/shnorkel @ 1:30, stronger effort for all 3
3 x 100 swim free w/shnorkels & fins @ 1:20- JMI, but nothing sloppy
Check HR, take equipment off
1:00 rest
AMRAP:
2 x 50 swim back @ :55- smooth steady stroke
2 x 50 @ 1:00- 15m swim fly/35m swim choice
2 x 50 swim back @ :55, as above ("AA")
2 x 50 @ 1:00- 25m swim fly build to race/25m swim choice
2 x 50 swim back @ :55, "AA"
2 x 50 @ 1:00- 35m swim fly build to race/:15m swim choice
2 x 50 swim back @ :55
1 x 50 swim fly for time, get time & check HR
50 easy choice @ 1:30
No additional rest between rounds.
Warmdown a bit before you get out. Do an excellent job in school today and let me know if you have any questions about the meets this Summer. Have a great day!
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