1:00 rest
With fins, 3* rounds of:
6 x 50 @ :55-
25 drill/25 kick as follows:
1-3, drill is ra2 la2 free drill/kick is afaycg udk on stomach, then superhero kick free
4-6, choice drill no free same stroke/kick is udk on back (10y), then freeK on back arms UP
1 x 100 fast kick @ 2:00- go 50 on back (get time)/50 wbds (same speed!)
1 x 125 swim backstroke (by round) as follows:
1st rd- 75 cruise/50 add kick
2nd rd- 50 cruise/75 add kick
3rd rd- all fast, get time
No extra rest between rounds, get time & check HR after each 125, then 25 easy
*2nd rd- 50's @ :50
*3rd round- @ :55, but NO FINS
5 rounds:
1 x 75 kick w/bds @ 1:20- go 25 max effort/50 moderate (last 25 breast k)
1 x 75 kick w/bds @ 1:20- go 50 max effort/last 25 breast k moderate
3 x "out & backs" @ :40, all max effort-
"out" is blast udk (on stomach)
come to surface at 12y for fwd ss, then...
"back" is breast kick on back, drop feet down to start kick (keep knees @ surface)/squeeze feet
1 x 75 kick fast for time @ 1:20- odd rds all free; even rds go fly/free/breast k by 25's
1 x 100 swim backstroke (odd rds, go smooth/add kick by 50's) or IM (25's) even rds @ 2:00
No additional rest between rds
Check HR after each rd
9 x 100 in sets of 3, all @ 1:20 (or @ 1:30)-
1, 25 dolph kick wbds/75 swim strong & even free br3 or 4/2
2, swim free br3 or 4/2 go long & strong/add kick by 50's; get time
3, 75 swim IM/last 25 kick free wbds- faster than time on 2nd 100
:30 rest after #3 (check HR)
1:00 rest after #9 (check HR); then...
3 x 100 swim free br3 or 4/2- all strong & even, all @ fastest interval you think you can make
Check HR/1:00 rest
3 x 150 kick wbds @ 3:00 as follows:
1, go 50 max effort/100 cruise (swim) IM (by 25's)
2, go 100 max effort/50 choice- can be drill/swim choice/kick on back
3, go 3 x 50 kick max effort @ :10 rest- goal is faster than 200 free goal time (SCY)
Check HR
Warmdown 1 x 450 pull w/shnorkels & choice equipment, ascend the 3 x 150, then check HR
Do an excellent job with your HW tonight, be sure you know the schedule for the week & thank your parents for driving you all over PGH so you can swim. Be thinking about your SCY goals for the upcoming year so we can talk about them once we're back at Moon. Have a great day!
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