1:00 rest
4 x 50 drill @ 1:05
2 x 100 swim/kick by 50's @ 2:00, desc 1-2 (same stroke as 50's drill)
3 x 50 swim/drill by 25's @ 1:00
1 x 150 sw/k/sw (faster) by 50's @ 2:40- same stroke as 3 x 50 sw/drill
3 x 50 swim/kick (35m sw/15m udk) @ :55, desc 1-3
1 x 100 swim/kick by 50's fast for time- same stroke as 50's sw/k @ :55, get time
Check HR, then out/back easy
1:00 rest
With fins:
8 x 50 @ 1:00- fly pull free kick drill/fwd ss @ mid-pool/fast udk to the end
Fins off/100 easy on back
3 times through:
2 x 50 @ 1:05- 35m drill/15m kick udk (fly in rd1/back in rd2/breast in rd3)
3 x 50 sw/k (35/15) @ :55* same stroke as 50's drill (*breast @ 1:05), desc 1-3
1 x 100 sw free br3 or 4/2 @ 1:30, must be under 1:20
1 x 150 swim IM- 50 of fly/back/breast, get time, desc 1-3 to max effort
Check HR, then 1:00 rest
With fins, finish up with...
50's @ 1:00- 15m swim max effort/35m drill
Warmdown a bit before you get out. Do an excellent job in school today & be sure to remind your parents about the LC-2 meet on Sunday, June 29 at Franconia. Have a great day!
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