1:00 rest
3* x 150 @ 2:40- first 100 is drill/swim by 25's, last 50 is kick on back easy/fast by 25's
*#3 is no free
Quick talk about breaststroke:
-no "starfish"
-wide press
-sweep in & accelerate back to the front
-squeeze feet/get flat at the end of each stroke/look at the bottom of the pool
With shnorkel:
6 x 25 @ :50- breast kick on stomach; squeeze feet together & feel the glide
Drop shnorkel...
6 x 25 breast pull w/free kick @ :40
4 x 50 @ 1:05, go choice breast drill/swim breast build by 25's
4 x 75 @ 1:30- 25 breast kick on back (drop feet)/25 choice breast drill/25 swim breast build
Check HR, 50 easy on back
1:00 rest
2 times through:
3 x 100 @ 1:40- go 50 kick IM order by 25's w/bds, then 50 swim free br3 or 4/2, desc 1-3
2x 3 x 50 swim breast/free by 25's @ *55 (*gets :05 faster by rd), focus on your kick
3 x 50 swim/kick breaststroke by 25's desc 1-3 to fast (goal, breast split of 200 IM) @ :50
1 x 100 swim breast/free by 50's fast for time @ 2:00
Check HR after each 100 breast/free, but no additional rest between rounds.
After 2nd round...
150 drill/skulling by 25's
1:00 rest
"Minus five*" set...
AMRAP:
1 x 100 swim strong/even free br3 or 4/2 @ 1:40*
1 x 100 swim as above, except 3rd 25 is swim breaststroke
1 x 100 swim as above, except 2nd 25 is swim backstroke
1 x 100 swim as above, except 1st 25 is swim fly
1 x 100 kick/swim by 50's fast for time (always @ 2:30)- kick w/bds, swim is IM (by rd)
Check HR after each 100 kick/swim
No additional rest between rounds
*each round gets :05 faster ("minus five"), can you get down to 1:25? Down to 1:20?!?
Warmdown a bit before you get out. Do some HW tonight- don't leave it all for Sunday Night. Remember, tomorrow morning again here at South Fayette, 7:30a. Have a great day!
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