1:00 rest
With fins:
6 x 100 @ 1:50-
odds, 75m ra2 la2 drill/25m fast udk on stomach
evens, 75m choice drill no free/25m free kick on back arms pointed UP
Check HR then take fins off>>>out & back easy
1:00 rest
With boards,
8 x 50 @ 1:30 "partner style"
15m partner kick fast>>>leave board
20m fast udk, no breath
15m swim>>>race to the finish
For even 50's, just reverse the process and finish with the boards, kicking fast!
Go 4 free, 4 no free
RACE your partner on each 50!
5 rounds of:
4 x 50 swim free br3 or 4/2 @ :55*
1 x 100 swim long & strong free br3 or 4/2 @ 1:30
*50's are 35m swim/15m udk
2nd & 4th rds the 50's are IM order (one of each stroke, same 35m/15m)
1:00 rest after 2nd rd, check HR, then out & back easy if you'd like
With fins, finish up with...
"BROKEN" 100's as follows:
25 race swim @ :40
50 @ 1:00- fast udk to the end, then kick on back to midpool
25 race swim @ :40
Go odd rounds free, even rounds no free
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at the end of the month. Have a great day!
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