1:00 rest
400- go 25 kick on back/50 swim-drill by 25's/25 fast udk on stomach (4x)
6 x 25 @ :35/:25 (odds/evens)-
odds @ :35, swim build
evens @ :25, kick on back max effort
300- go 25 drill/50 swim smooth-swim faster by 25's/25 fast udk choice (3x)
8 x 25 @ :35/:25-
odds, swim (same stroke as 300) 15y max/10y smooth (hold speed)
evens, fast udk on side (1 breath)
200- go swim/kick by 25's in MRS (no free), desc 50's 1-4
10 x 25 in 2's, still @ :35/:25-
1-2, swim (#1, 15y max/10y smooth; #2 all max effort)
3-4, kick with boards as on 1&2
1 x 100 swim smooth & strong IM, get time (80-85% effort here, nothing sloppy)
Check HR, then...
24 x 50 in 2 sets of 12 as:
1-4, swim/kick by 25's MRS @ :50 (#3 is kick w/boards), desc sw/k 1-3
5-8, swim IM order by 25's @ :45 (#3 is kick w/boards), fast turns for IM's
9-12, swim strong/even free br3 or 4/2 @ :40 (#3 is kick on back- hustle!!)
Check HR after #12, then :30 rest before starting second round of 12
After #24, check HR, then get right into...
1 x 450 pull free w/shnorkel & buoy (paddles if you'd like) as follows-
50- 3 strokes/6 kicks free drill (long kick on side for 6 kicks)
50 pull free smooth long strokes
50 pull free faster tempo- still long stroke
(3 times through)
Check HR, then 1:00 rest
2x:
1 x 100 swim free br3 or 4/2 @ 1:30*- go 50 smooth & long/50 add kick
1 x 100 swim IM @ 1:30*- as fast/faster than what you went @ 100 IM above
1 x 100 swim free br3 or 4/2 @ 1:30*- as above
1 x 75 kick fast for time w/boards @ 1:30*
Check HR after 1st rd
*interval in 2nd rd is 1:20
50 easy choice after rd2
1:00 rest
2x:
1 x 100 swim free @ 1:30*- as above
1 x 100 swim IM @ 1:30*- as above
1 x 75 kick fast for time w/bds @ 1:30,* get time
1 x BROKEN 75 kick w/bds- go 50/:10 rest/25, get time
Check HR after broken 75 kick, then out & back easy
*interval in 2nd rd is 1:20
2x:
1 x 100 swim free @ 1:30*- as above
1 x 75 kick w/bds smooth/firm @ 1:30*
1 x 75 kick fast for time w/bds @ 1:30*, get time
1 x BROKEN 75 kick w/bds- go 25/:10 rest/50, get time
Check HR after each round, then 50 easy
After 2nd round, get right into...
1 x 450 pull as above (150's), except, go the 50's in reverse order:
50 pull giddyup
50 pull smooth & long
50 3/6 free drill
Check HR
Warmdown some more (if needed) before you get out. Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. REMEMBER: our Swim-A-Thon is this Saturday at Moon HS, 7:30a. Get excited to raise $$$ for your club, and to spend some time with the younger members of SCA in the afternoon. Have a great day!
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