1:00 rest
4 x 150 @ 3:00-
100 dr/sw by 25's
50 swim smooth/build by 25's
Go 2 free, 2 no free
Check HR
With fins, 6x:
25 dolph kick w/bds build @ :40
50 breast pull free kick/flip turn at wall/faster breast pull with dolph kick @ 1:00
25 kick free on back, hold boards straight up @ :40
Check HR after 6th round, then take fins off
100 easy on back
1:00 rest
3 rounds of:
4 x 50 swim strong/even free br3 or 4/2 @ :55*
*3rd 50 is @ :45
1 x out & back breaststroke @ 1:00- go swim/fwd ss/kick breast on back, all fast
Check HR after east rd
1:00 rest after 3rd rd
Finish up with...
AMRAP-
3 x 100 @ 1:50-
#1, 15m swim fast breaststroke/35m smooth free, then 2nd 50 is add big kick free
#2, 25m swim fast breaststroke/25m smooth free, then 2nd 50 is add big kick free
#3, 35m swim fast breaststroke/15m free build into turn, then 2nd 50 is big kick free
2 x 50 breaststroke as follows:
#1, from a dive, race & get times (partner style), then...
#2 as follows:
swimmer "a" went :48 on the 1st 50 & swimmer "b" went :40, then...
swimmer "a" goes 1st from a dive, and swimmer "b" goes 2nd (fad) :08 behind- catch "a!"
Warmdown a bit before you get out. Do an excellent job in school today and make sure you've done your "best/least-best/differently or better" talk from the meet before you go. Have a great day!
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