1:00 rest
Working on "4th-best stroke" today...
2 x 150 @ 2:40- go 50 ra2 la2 free drill, 25 kick free on side (get as flat & as long as possible)
4 x 50 @ 1:05- first 25 choice drill in 4th best stroke, then easy skulling on the way back
6 x 75 @ 1:40-
50, drill/swim by 25's in 4th best stroke
Check clock...
last 25 is fast udk on stomach, get time
Check HR, then 50 easy
1:00 rest
2 rounds of:
12 x 25 in 2 sets of 6...
{4 x 25 as follows-
{ swim in 4th best stroke desc 1-3 to fast @ :35...#3 is swim free at 200 set-up @ :20)
{2 x 25 kick w/bds @ :40
{ #1 is 15m max/10m easy
{ #2 is all max effort, race your teammates
7 x 50 swim-
odds 25 swim in 4th best stroke/25 kick on back, get time & desc 1-4 @ 1:00*
evens, swim strong/even free br3 or 4/2 @ :40 (or :45), hold faster avg by round
Check HR after each round, then out/back easy
*interval gets :05 faster by round
1:00 rest
3 rounds of:
2 x 100 strong & even free br3 or 4/2 @ 1:25* (or @ 1:25*), get avg time
2 x 75 @ (same interval as 100's)- go 25 swim 4th best stroke/50 swim (back or breast)
3 x 100 swim free br3 or 4/2 as above, but hold faster avg time
1 x 125 swim- go 25 in 4th-best stroke/100 free br3 or 4/2...giddyup here & get time
Check HR, then 75 easy kick/skulling/kick by 25's
*interval for the 100's gets :05 faster by round
After 3rd round...
600 pull w/shnorkel & choice equipment (150 smooth/50 move)
1:00 rest
With fins, finish up with...
AMRAP-
2 x 25 fly pull free kick drill @ :40
1 x 37.5 FAST @ 1:00- go 25 swim fly/12.5y fast udk on stomach- all max effort here
If there is time...
Work on starts before you go.
Warmdown a bit before you get out. Be sure to thank your parents for driving you all over Pittsburgh for workout...and remember, tomorrow morning we're down at South Fayette. Have a great day!
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