1:00 rest
With fins,
12 x 50 @ 1:00
1-2, 25m free drill/25m dolph kick on side
3-4, 25m choice fly or breast drill (pick one)/25m fast udk on stomach
Fins off/out & back easy
3 rounds:
50 swim strong & even free br3 or 4/2 @ :50
100 swim/kick by 50's @ 2:00
50 swim is MRS, gets faster 1-3;
50 kick is 1/2 udk, 1/2 smooth free on back, "small feet"
No extra rest between rounds
Check HR after 3rd round
Then...
3 rounds of:
50 swim in MRS (no free) @ :55 (think "200 gp + :02), not sloppy
100 swim/kick by 50's free (kick as above) @ 1:45, desc 1-3 to giddyup
No extra rest between rounds
Check HR after 3rd round, then 1:00 rest
Anybody who raced this weekend-
*Swimdown from the meet (20/12/10)
*Best/least-best/different or better talks (only able to do those today or tomorrow)
Everybody else-
4 rounds:
4 x 75 @ 1:45, partner-style:
odds, 25 partner kick wbds/fwd ss/race into turn (swim)/fast udk on stomach back to midpool
evens, 25 partner kick to wall/fast udk to midpool/race (swim) back to wall
1 x 100* swim free (or back), smooth & long/add big fat kick, by 50's @ 2:00 (go :05 apart on 100)
*2nd 50 of the 100 should be 2nd 50 split of 100 free goal time or faster
Check HR
With fins, finish up with...
4 x 25 @ :40, 15m swim blast/10m drill
1 x 50 @ 1:00, 35m max effort udk on stomach/15m swim choice max effort (target 50m goal time)
No extra rest between rounds
Warmdown a bit before you get out. Wear your sunscreen today & keep your water with you throughout the day. Remember, PVS Open Champs entries are due tomorrow. Regular schedule here at GMU all week, including Friday Morning. Have a great day!
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