1:00 rest
2 rounds of (free/breast by round):
All @ :15 rest...
1 x 150- drill/kick on back by 25's
3 x 50 swim/drill by 25's (same stroke as 150), build 25 swim to fast turn
Check HR after each round
50 easy after 2nd round/put fins on
Quick talk about breaststroke-
Wide press
Hands sweep in front of you then accelerate to the front
Get flat (head looking down) as you squeeze your feet together at the end of each stroke
With fins, breaststroke drilling:
8 x 25 @ :35 breast pull w/free kick; #'s 3 & 6 are fast udk on stomach
6 x 75 @ 1:30- 2 dolph kicks 1 pull breaststroke (do flip turns), last 25 is free kick on back w/arms UP
Check HR after #6 then take fins off/50 easy on back
AMRAP-
4 x 50 swim breast/free by 25's @ :55, desc to fast
#3 is always swim strong/even free br3 or 4/2 @ :45
#3 is always swim strong/even free br3 or 4/2 @ :45
4 x 50 swim all breaststroke @ :55 desc to fast
#3 is swim strong/even free br3 or 4/2 @ :45
4 x 50 swim/kick breaststroke by 25's @ 1:00 desc to fast (#3 is swim free s/e @ :45)
Check HR, then out/back easy @ 1:30, then...
4 x 25 breast kick FAST w/boards @ :45
1 x MYSTERY SET (different after each round)!
Check HR/50 easy
Warmdown a bit before you get out & do an excellent job with your HW tonight. Get excited to race next weekend & be sure to thank your parents for driving you to workout. Have a great day!
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