1:00 rest
3 rounds of:
3 x 50 drill/kick by 25's @ 1:00
4 x out&backs @ :40-go fast udk/fwd ss/sprint back to wall (same stroke as drill above)
1 x 50 kick w/bds @ 1:00, desc 1-3 to fast
No extra rest between rounds
Check HR after 3rd round then 150 drill/skulling by 25's
1:00 rest
2 times through:
4 x 50 kick w/bds @ :55*, go fast/easy by 25's (*2nd rd @ :50)
1 x 150 swim free (or back) @ 2:20, go 75/75
3 x 75 kick @ 1:30 w/bds, 50 max effort/25 cruise
1 x 150 swim free (or back) as above (75/75), except faster @ 2:30
1 x 125 kick w/bds max effort @ 3:00, get time (go free rd1 and IM in rd2)
No extra rest between rounds
After 2nd rd...
6 x 50 swim/kick by 25's choice @ :55
1 x 175 swim free or back for time- goal is 200 SCY goal time in that stroke (free or back)
1:00 rest
6 x 50 swim strong/even free or back @ :45
:30 rest
1 x 75 kick max effort for time- goal is best 100 SCY time
1:00 rest
Finish up with...
24 x 25 partner kick w/boards @ :45- "the usual" in sets of 4 (I'll explain)
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for our workouts this week. Be sure to thank your parents for driving you to workout. Have a great day!
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