1:00 rest
With fins, 4 rounds of:
1 x 50 6ks back drill @ 1:00
1 x 50 @ 1:00- go 6ks back drill/kick fast free on back w-arms pointed UP by 25's
1 x 50 sit & spin back drill (20m)/fast vert dolph kick (:20)/fast udk on stomach (30m), all @ 1:30
No rest between rounds
After 4th round, check HR then take fins off
1 x 400- all backstroke as follows:
25 drill (6ks or double arm)/50 swim go build/fast by 25's, then last 25m kick max effort
Check HR, then 1:00 rest
3 times through:
2x{ 2 x 50 swim free br3 or 4/2 @ :45, long & strong
{ 1 x 50 swim back @ :50, focus on tempo
{ 1 x 50 swim free br3 or 4/2 @ :40, JMI but not sloppy
{ 2 x 50 swim backstroke desc 1-2 to fast @ 1:00
Check HR after #12, stay on the interval & get right into...
2 x 100 swim @ 2:00- go 25 fly/50 back/25 breast, desc 1-2 to something juicy!
Check HR then out & back easy
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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