1:00 rest
With fins:
9 x 50 in 3's-
1-2, breast pull free kick drill (35m), last 15m fast udk on stomach, @ 1:00
#3, fast free kick on back w/arms pointed up towards ceiling @ :50
Check HR after #9, then...
3 x 150 @ 2:45-
50 dolph kick on side, stay on surface and feel hips generate the dolphin motion
100 drill, go 2 dolphin kicks 1 pull breast- this 100 gets faster 1-3 (do flip turns)
Check HR after last 150, then out/back easy
1:00 rest
4 rounds ("12 x 50") as follows:
1 x 50- kick free w/boards @ 1:10, go 15m moderate/20m max/15m moderate)
2 x out/back 50's @ :55 swim, go breaststroke out/fwd ss/freestyle back, desc 1-2
1 x 50 kick w/bds @ 1:30- go breast kick to 25m/fwd ss/free kick to the end; desc 1-4
Check HR after each round, out/back easy after last round
3 times through (4 x 100 and then 4 x 50):
1 x 100- 15m kick breast/35m swim breast, then 35m swim free/15m kick free
1 x 100- 25m kick breast/25m swim breast, then 25m swim free/25m kick free
1 x 100- 35m kick breast/15m swim breast, then 15m swim free/35m kick free
1 x 100- kick breast/free by 50's
4 x 50 odds/evens-
odds, swim breaststroke @ :55 (hold faster avg by round)
evens, swim free br3 or 4/2 @ 1:20- hold under :35 (SrP, target :37)
NOTE: 100's are @ 2:30 for 1st rd, then @ 2:20 in 2nd rd and @ 2:10 in 3rd rd
All kick is with the boards, and FAST
After 3rd round, 100 easy on back
1:00 rest
Finish up with:
1 x 200 kick for time, go breast/free by 50's, 1st 100 on back/2nd 100 with boards
Warmdown a bit before you get out. Wear your sunscreen today if you have to be outside & have your water bottle with you throughout the day. REMEMBER, workout on Friday Morning is at the outdoor Lakeview Pool, 6-7:30a. Have a great day!
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