1:00 rest
With fins:
8* x 25 @ :35 breast pull with free kick
*#3&6 are fast udk @ :20
7 x 50 odds/evens-
odds, breast pull w/2 dolph kicks @ :55 (do flip turns)
evens, kick @ :45, go afaycg fast udk, then kick free on back w/arms pointed UP
12 x 25 in sets of 4:
1-2, choice stroke drill @ :35 (same drill)
#3- swim build to fast finish @ :35 (same stroke as drill 25's above)
#4- fast udk on stomach @ :15
Check HR after each round
Change stroke after each round
:30 extra rest after 2nd rd of 4
Fins off after #12, then 50 easy
1:00 rest
4 rounds of:
6 x 50 swim breast/free by 25's @ :55* (*2nd rd @ :50, 3rd rd @ :45; 4th rd choice @ :50)
desc 1-3's
1 x 100 swim free br3 or 4/2 @ 1:30- go smooth/add kick by 50's (change gears for 2nd 50)
1 x 100 swim 50 back/25 breast/25 free @ 1:30- get time, desc 1-4
4 x 25* kick max effort w/bds @ :45
Check HR after each rd, then out & back easy
1:00 rest between rounds
*in 2nd rd, go 25/50/25 kick @ :45/1:00/:45
in 3rd rd, go 2 x 50 kick @ 1:10
in 4th rd, go 75/25 kick @ :15 rest
Warmdown a bit before you get out. Do an excellent job with your HW tonight and try to get in for a swim over the weekend. Have a great day!
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