1:00 rest
(MP only @ 6:30p)
With fins:
8 x 25 @ :35, choice stroke drill (one stroke), #3&6 are fast udk
3 x 50 swim/kick (same stroke as drill), desc 1-3 to what you can @ :55
8 x 25 @ :35- as above, but different stroke
3 x 50 sw/kick by 25's (same stroke as previous 25's drill), desc 1-3 to fast @ :55
Check HR/fins off, then...
150 drill/choice by 25's
Check HR again/1:00 rest
3 rounds of:
2 x 75 @ 1:20- 25 dolph kick wbds/50 swim choice (same), desc 1-2
1 x 150 swim backstroke, get time/check HR (go "desc 50's" then "75/75" then "giddyup", by round)
4* x 25 kick w/bds max effort @ :45, get avg time
Check HR/out&back easy
*go 6 x 25 @ :40 in rd 2; then go 8 x 25 @ :35 in rd3- trying to hold same avg time (or faster) as 1st rd
450 pull free w/shnorkel & choice equip, go 100 smooth/50 move
1:00 rest
Finish up with...
8 x 50 @ :55, go odds swim strong/even free br3 or 4/2; odds are kick wbds FFT, get avg time
8 x 50 as above, except...
odds, swim strong/even free br3 or4/2 @ :50
evens, kick fast for time (FFT) wbds @ 1:10, try to be as fast on kick 50's as 1st round of 8
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you to workout. REMEMBER, we're back at MOON HS tomorrow afternoon. Have a great day!
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