With fins, 5 rounds of:
Each round @ 2:30-
Fast udk on stomach to 15m (no breathing, you can go 15m w/fins & no breath)
Fast streamlined vertical dolphin kick for :10
Fly pull w/free kick drill to the far end
:20 rest
Now going back to the start end...
35m swim fly build to max effort by midpool
Last 15m fast udk on stomach, this is max effort here!
Check HR after each round
Lots of rest here so your effort should be high
After 5th round, easy back to the start end/fins off, then...
1 x 200 in MRS (no free)-
go dr-k-dr-skulling by 50's
1:00 rest
RACE DAY Set-
4 rounds of:
(Go 3 rounds in MRS (no free), 1 round choice)
4 x 25 swim max effort from a dive, get times
*go :10 apart on a "zero" not a "five" until everyone has gone (no set interval)
*After you get your time for the 25, continue to the end and get out for the next 25
*figure avg time for the 25's and multiply by 3 (for a 75m time)
* after the 4th 25...
1 x 75 race from a dive, trying to be within :02 of your avg 25 time (x3)
*go 3 people per round for the 75, :10 apart
*easy choice to finish each 100 then get out
1:00 rest between rounds
If there is time, finish up with...
With fins, 25's @ :45- go "the usual" in sets of 4; change stroke for each round of 4
Warmdown a bit before you get out. Wear your sunscreen today & drink your water, be sure to thank Heather for running he workout. Have a great day!
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