1:00 rest
With fins,
8 x 25 breast pull w/free kick @ :35- #'s 3 & 6 are fast udk @ :20
:30 rest, get paddles....
8 x 75 @ 1:20-
2 dolph kicks 1 breast pull, do flip turns & desc 1-2
Even rounds of 2 are with paddles- don't rush the press...
3 rounds:
4* x 50 swim strong/even free br3 or 4/2 (pick one) @ :45 (@ :40 in 2nd & 3rd rds)
*3 is a 75 swim free br3 or 4/2 @ :55- JMI, but nothing sloppy
4 x 50 breaststroke as follows-
1) swim smooth/add kick by 25's @ :55
2) 2 x 25 swim at 200 setup @ :35
3) swim giddyup @ :50, get time
4) swim/kick on back fast for time, how close can you get to your time on 3rd 50?
Check HR after each round, then back down to the start end
LONG SWIM-
3 times through:
200 breaststroke swim/kick by 25's, except 3rd 50 is swim fast breaststroke
150 swim freestyle br3 or 4/2 (get time)-
Rd1, go 100 long & strong, then 50 add kick; Rd2 go 75/75; Rd3 go 50/100
100 drill choice/skulling by 25's- don't rush the skulling
Sip water after each round, but no more than :10 on the wall before starting next round
Check HR then 50 easy after 3rd round
Finish up with...
15 x 100 in 3's as follows:
1) swim strong even free br3 or 4/2 @ 1:25
2), swim strong/even free as above (#1), except 3rd 25 is swim breaststroke, @ 1:25
3) swim giddyup for time @ 1:20*
No rest between rounds of 3
*100 straight free for time gets :05 faster by round (#6 @ 1:15, then @ 1:10/1:05/1:00), all fast
Check HR after #15
Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you to workout today. Get excited to race this weekend (if you're going to the meet). Have a great day!
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