1:00 rest
2 times through:
1 x 150 drill/kick on back by 25's (build kick to fast) @ 2:40
2 x 100 @ 1:40- go swim/drill by 25's, build the swim to fast turn
3 x 50 swim/kick by 25's @ :55, desc 1-3 to something fast
No rest between rounds
Go 1st round free, 2nd round no free (all one stroke)
1:00 rest after 2nd set, check HR
Starting from the deep end...
3 rounds of:
1 x 75 @ 2:00-
25 dolph kick build
Put board up...
25 fast breast kick on back
:20 fast vertical dolph kick, then get out
25 fast udk on stomach from a dive
3 x 50 kick desc 1-3 to fast @ :55
1 x 75 kick fast for time- 25 w/boards/50 on back (focus on udk's)
Go one round each of fly/breast/free
Check HR/1:00 rest
1 x 400 pull w/shnorkel & choice equip, desc 100's 1-4 to what you can
Check HR/1:00 rest
There's a bit of a MYSTERY SET to the 75's kick...
3 x 100 swim strong/even free br3 or 4/2 @ 1:25, get avg time (about 80-85% effort)
3 x 75 kick fast for time w/boards @ 1:45
Check HR/25 easy
3 x 100 swim strong/even free br3 or 4/2 @ 1:20, get avg time (85-90% effort)
3 x 75 kick fast for time w/boards @ 1:45
Check HR/25 easy
3 x 100 swim strong/even free br3 or 4/2 @ 1:15, get avg time (90-95% effort here)
3 x 75 kick fast for time w/boards @ 1:45
Check HR/25 easy
3 x 100 swim free br3 or 4/2 @ 1:10, get avg time (best avg you can hold)
3 x 75 kick fast for time w/boards @ 1:45
Check HR/25 easy
With fins,
9 x 150 desc 1-3's @ 2:40 (go free swim on 1-3; then swim no free 4-6; last 3 kick on back)
If there is time, finish up with...
50's swim IM order by 25's, focus on fast turns throughout (3 each @ :55/:50/:45)
Warmdown a bit before you get out. Do an excellent job with your HW tonight, be sure to thank your parents for driving you to workout today. Have a great day!
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