1 x 600- 300/200/100
1:00 rest
3 rounds of:
4 x 25 choice drill @ :35 (same stroke), except #4 is fast udk (afaycg)
1 x 50 swim/kick by 25's (same stroke as 25's drill), get time & desc 1-3, all @ 1:20
No rest between rounds; pick one stroke & stick with it
2 times through:
14 x 50, odds & evens-
odds, go drill/kick on back by 25's @ 1:00- kick is free on back with arms pointed UP
evens, kick w/boards @ 1:10- get time & desc 1-7 to max effort
Check HR after last 50 (go different kick in rd2)
1 x 450 pull w/shnorkel & choice equip, desc 150's 1-3 (hand touch at 150/300 to check times)
1:00 rest between rounds, check HR
Finish up with:
6 x 350 as follows-
odds, go 7 x 50 as follows:
odd 50's @ :55, swim/kick by 25's @ :55 in MRS (not free) desc 1-4
even 50's @ :45, swim strong & even free br3 or 4/2
even 350's:
200 swim free br3 or 4/2- about 85% effort here, keep it smooth & long; then...
150 kick free w/boards desc the50's 1-3 to faster & faster & faster (total time should get faster, too)
Check HR, then 1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job with your HW tonight & be thinking about your SCY goals for the upcoming year. Have a great day!
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